As I head back into marathon training shortly, I decided to take a look at different types of running that I should be doing to help me improve.
These runs can be added to your weekly training to help you improve your running and endurance.
So what are the 3 types of running?
1. Fartlek / Intervals
2. Long Easy Runs
So, what does all that mean? Let's take a look at each one
Fartlek or Intervals
It's easy to get these mixed up or think they are the same, but they are slightly different.
Intervals can be more structured with certain distances on a running track for example or by time - say 2-minutes with 1-minute recovery.
Fartlek is more when you are running at a comfortable pace and then you sprint between two points.
This is where you may have heard people doing 'lamp-posts'
Where they sprint between two lamp-posts and then go back to their comfortable running pace once they reach the next lamp-post.
This can be repeated a number of times to suit you.
Long Easy Runs
These should be as the name suggests, long and slow. The distance can be increased each week as you move through a training plan that you are following for example for a half-marathon or marathon.
But don't start off on a mammoth long run if you are not used to running a longer distance, build it up gradually.
What about the pace?
I mentioned how to work this out this in my earlier blog post. You can read more over there but a quick summary is that it's a run that is comfortable and where you can have a conversation.
These are also good if you are looking to build up your fitness and can burn more calories as you are in what you might see as an aerobic zone.
Everyones favourite... hills!!
BUT having hill sessions in your weekly training and running can help with speed and strength.
Hill reps can be long or short.
Long hill reps can be around 2 minutes and roughly 6 times
Shorter hill reps can be around 30 - 60 seconds and maybe 10 reps.
You can jog or walk back down and then get back up that hill.
Remember when running up-hill, keep looking ahead, land on the balls of your feet and try not to hunch or lean over as you will restrict your breathing.
My Marathon Training
I'm going to be adding these to my training which will be starting shortly. I am looking to build up my fitness again and be that bit stronger.
Keep watching on our Facebook and Instagram to stay up to date with how I get on.
If you are adding different types of running to your weekly miles, let us know what you do and we can share with the community.
P.S. Just a little note, I'm not a running coach or trainer. I'm writing about what I have read and heard from other runners and will be putting that into practice and writing about my experience.