A Runner’s Guide to Training Sessions

Whether you’re new to the sport, or have been running for a number of years, you may find yourself overwhelmed with the various types of training that is out there. Long run, tempo run, VO2 max run, etc. What’s the difference, and when/how do I decide to utilize any of these sessions in my training regimen? Well this blog will act as a guide for you.

First, it is important to understand what makes up the running volume in your training program (a.k.a. the overall work that you are placing on your body with running). This will include: mileage (total distance per week), frequency (sessions per week), and intensity (the average pace/speed that you run). In general, if you want to focus on improving your distance, you’ll want to prioritize mileage and frequency, while keeping intensity relatively low. If you want to increase your speed, you’ll want to focus more on intensity, and less on frequency and mileage. There are ways to manipulate your training program to affect all three components of running volume, but just understand that you’ll want to be mindful of how you are programming all three. 

Alright, so let’s go over the different types of training sessions you may consider adding to your running regimen.

Easy runs

This type of training improves your aerobic fitness and helps to add running volume to your training at a low intensity. It is an excellent recovery workout on the days when you aren’t looking to challenge your resilience. Rather, you are simply looking to get some blood flow to the muscles and add easy miles to your regimen. These runs are also often called “recovery runs” or “shakeout runs”. Currently, running experts and trainers suggest that most distance runners should do 15-25% of weekly training at their easy run pace.

Tempo runs

Tempo runs, also known as threshold runs, can help you run faster for longer distances, and at a faster pace for longer periods of time. They can help you develop your anaerobic threshold, which is your body's ability to perform at a higher intensity comfortably. Tempo runs provide direct benefits in longer races, as they are good preparation for longer races - starting from 10K up to a marathon. This type of training also improves your running economy. Running at a tempo pace can be done more than once a week, but no more than 10-15% of your total training time.

VO2 max runs

VO2 max intervals are the concept of alternating high and low-intensity exercise. For example, you run close to your maximal aerobic capacity, also known as your VO2 Max (maximum speed and capacity of the cardiovascular system to exchange and use oxygen), then rest or run at an easy pace to recover. These runs are best to utilize when training for 5K to half-marathon races. The intensity and distance of VO2 max sessions will vary depending on your race goal. VO2 max runs should be done no more than once a week and make up no more than 10% of your total training time.

Speed runs (interval training)

This is another form of interval training, but best suited for shorter distances. For example, if you are focusing on a 5K or a 1 mile race, you should choose shorter intervals with a higher speed than if you were training for a half-marathon (ex. tempo runs). You should do speed runs no more than once a week, with it making up no more than 4-8% of the total training time.

Long runs

Long runs form the basis of long distance training programs. They improve many aspects (like muscular endurance), but their main purpose is developing aerobic endurance. Unlike aerobic capacity, aerobic endurance is like shifting to a lower gear in a car, and sustaining that slower speed over a longer distance. The long run is the bread and butter of your overall training plan, comprising roughly 50-65% of your total training time. The key to a successful long run is to make it fast enough to be challenging and create a training response, but not so fast that you start to overly fatigue your body to the point that you hamper your performance.

To determine how fast you should run for each of these training sessions, you should look for a training pace calculator on the internet, and input your current results for the calculation.