LSD = Long Slow Distance, running at less than 75% of max., "conversational" pace, a.k.a. "base miles"
Tempo = Aerobic Threshold training, running at 90-95% of max., "comfortably hard" pace, 12 seconds per mile slower than 10k race pace.
Tempo runs can be steady effort or repeats of 1-2 miles, with 1-2 min. rest between; about 10% of total weekly mileage
Intervals = Hard running for specified time/distance, last longer than 2 min., with recovery to match time of effort, 95% or higher of max. effort.
Intervals are run at approx. 5k race pace; total interval distance should not exceed 8% of total weekly mileage.
Repeats = Shorter, faster intervals (200-400 meters) run at or near "all-out" effort, with full recovery between each.
Pace is 2-3 seconds per 400m faster than 5k race pace; total Repeat distance should not exceed 5% of total weekly mileage.
Striders = Short, fast running for 20 to 30 seconds; concentrate on perfect form and efficient movement; full recovery between each one.
|
