In This episode, I speak about some of the types of training runs that I utilize in my programs for race training. These runs are great to give you plenty of variety in getting into shape and making your body as strong and injury-resistant as possible!

Here are some of the runs that you will be able to hear about in the episode:

1. Base Run

This is your natural pace and will make up a bulk of your running. Not too challenging and not too slow.

2. Progression Run

My favourite! Use these runs to train yourself to have a strong finish. Get progressively faster as you run through your mileage.

3. Long Run

This is one of the most important runs on your training plan. This will build your endurance for running longer distances. Keep these at conversation pace and not too quick.

4. Fartlek

"Fartlek" is a Swedish term for "speed play"... These are great to break up your runs. No rules... Just pick a short distance and pick up the pace to activate your fast twitch muscles to make them stronger for speed.

5. Intervals

Structured speed work that will focus on strengthening your speed. For example, run 5 x 800 meters with 1-2 minutes rest in between.

6. Tempo Run

These are your "comfortably hard" runs. Pick a distance (shorter in nature... no longer than 6-8 miles) and run it with a pace that you can hit the distance, but not be able to go much further. For example, if your natural pace is a 10 minute mile, this may be an 8 minute pace

7. Hill Repeats

These will build your leg strength. Basically, pick a hill and run up it a few times! For example, hill run then a minute to 2 minutes recovery time. Very short distances... These shouldn't last longer than 30 seconds to a minute.

8. Recovery/ Easy Run

These runs are there for recovery. Keep them nice and easy... Slower than you think. If your natural pace is a 10:00 minute, run these at a 10:30-13:00 minute pace.

These are all discussed much more in depth on the episode! See you there!

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