Note: To me coaching is all about stewardship, using the knowledge and experience I have gained over 40 years as a runner, and 10 years as a coach, to help others pursue their running goals. So rather than publishing a book you have to pay for, I am publishing it here on my blog, free for all (runners and coaches alike) to read and enjoy, maybe learn something from it, or potentially have it prompt you to look at something from a slightly different viewpoint. If any of those happen, mission accomplished.
Sorry for the delay in publishing Chapter 3 - I moved to the Coos Bay/North Bend area in Oregon at the beginning of October and it threw me a little behind on the blog/book editing.
Chapter 3 - Stress Workouts
In this chapter we will discuss 21 most common stress workouts I utilize in training distance runners. These stress workouts can be broken up into 3 main categories: Speed, Stamina and Endurance, plus a category for some race specific workouts we may add in as our goal race approaches. Workouts in each category elicit the desired adaptations in our body to effectively increase our fitness in that area (speed, stamina or endurance).
For each workout we will give an example of the pace range that 3 example runners would do that workout at.
Example Runner A: 24:00 for 5k and 1:51:00 Half Marathon
Example Runner B: 20:00 for 5k and 1:32:30 Half Marathon
Example Runner C: 16:00 for 5k and 1:14:00 Half Marathon
A more thorough listing of appropriate training paces for each can be found by using the pace charts I will publish later in this book and will post on the MPR website (mprunning.com) at the conclusion of posting the book on this blog.
Speed Workouts
Fast Repeats
Main Physical Benefits: improve stride power, running economy and improves the bodies familiarity with faster paces and effort profiles.
Main Mental Benefits: to toughen the mind to high effort periods of running, improving our focus in a high intensity environment, and makes other paces seem easier (more manageable) by comparison
Workout: Repeats of between :30 and 2:00, totaling between 15 and 20 minutes
Recovery: slow recovery jog of 100% of repeat duration (minimum 1 minute)
Pacing: even to slightly negative splits
Feel: hard, quick, aggressive rhythm but never straining.
Pace: roughly the pace you can hold for 6-9 minutes in an all-out effort
Tip: these can get intense so ease into these over first few repeats shorting for your targeted speed range by the 3-4 repeat and it the workout will often go smoother.
Example: 18 x 1:00 w 1:00 jog recovery
Runner A: 7:03 - 7:07 per mile pace
Runner B: 5:55 – 5:59 per mile pace
Runner C: 4:48 - 4:51 per mile pace
VO2 Max Repeats
Main Physical Benefits: The main physical purpose of VO2 Max Repeats is to improve the amount of oxygen the body can deliver to the muscle cells (used to produce energy) by stressing the maximum of the heart, lungs and circulatory system (your VO2 Max).
Main Mentally Benefits: The mental purpose of VO2 Max Repeats to toughen the mind to higher effort periods of running, improving our focus in a higher intensity environment, and make other paces seem easier (more manageable) by comparison.
Workout: Repeats of between 2:00 and 5:00, totaling between 20 and 28 minutes
Recovery: slow recovery jog of 75% of repeat duration (3 minute max)
Pacing: even to slightly negative splits
Feel: strong, hard but controlled rhythm
Pace: roughly the pace you can hold for 12-18 minutes in an all-out effort
Tip: start conservative and make your first repeat your slowest and last repeat your fastest
Example: 8 x 3:00 w 2:15 jog recovery
Runner A: 7:25 - 7:30 per mile pace
Runner B: 6:14 - 6:18 per mile pace
Runner C: 5:03 - 5:06 per mile pace
Groove Repeats
Main Physical Benefits: The main physical purpose of Groove Repeats is to improve the body’s adaptations to running in a higher lactate environment (lactate tolerance and shedding abilities) and running at a high percentage of maximum heart rate for extended periods of time
Main Metal Benefits: The mental purpose of Groove Repeats to toughen the mind to harder periods of running for extended periods, improving our focus in a higher intensity environment, and make other paces seem easier (more manageable) by comparison.
Workout: Repeats of between 4:00 and 8:00, totaling between 28 and 36 minutes
Recovery: slow recovery jog of 50% of repeat duration (3:00 max)
Pacing: even to slightly negative splits
Feel: quick, hard, groove; pressing but sustainable for moderate durations
Pace: roughly the pace you can hold for 30-40 minutes in an all-out effort
Tip: start conservative and make your first repeat your slowest and last repeat your fastest. As the workout name suggests, work to find a good “groove” to your rhythm, something that is hard but manageable for a while.
Example: 6 x 5:00 w 2:30 jog recovery
Runner A: 7:47 - 7:52 per mile pace
Runner B: 6:32 - 6:36 per mile pace
Runner C: 5:18 - 5:21 per mile pace
Hill Repeats
Main Physical Benefits: improves stride power and running economy and improves the bodies familiarity higher intensity efforts.
Main Mental Benefits: to toughen the mind to high effort periods of running, improving our focus in a high intensity environment, and make flat running seem easier (more manageable) by comparison
Workout: Repeats of between :30 and 2:00, totaling between 15 and 20 minutes
Hill: Moderate hill of 4-6% incline
Recovery: slow recovery jog down the hill
Pacing: even to slightly negative splits
Feel: Hard, quick, aggressive rhythm
Pace: will depend on incline of hill – approx. Groove to LT pace
Tip: break the workout into 3-4 segments (example 12x repeats broken into 3 x 4 repeat segments) with the pace getting just a little quicker each segment (so start conservative)
Example: 12 x 1:30 w jog down recovery
Variation: do these on a treadmill with 100% of repeat duration jog at 0% incline for recovery
Stamina Workouts
Lactate Threshold Tempo
Main Physical Benefits: improves lactate threshold and efficiency at dissipating lactate, ability to run at a quick pace for extended periods of time
Main Mental Benefits: to help the mind get comfortable with being uncomfortable for extended periods of time. To mentally callous ourselves for long, hard efforts.
Workout: Continuous run of between 24 and 30 minutes
Pacing: even to slightly negative splits
Feel: strong, smooth rhythm; pressing but sustainable for extended periods
Pace: roughly the pace you can hold for 60-70 minutes in an all-out effort
Tip: start on the conservative side of your goal range (or even a bit slower), if having a good day you can do a slight negative splits, if not having as good a day you can keep it even on the slow end of your range. If you find you have a hard time getting going on these, add in a 90 second tempo section into your warm-up to get the aerobic enzymes stirred up.
Example: 27 minute tempo run
Runner A: 8:09 - 8:14 per mile pace
Runner B: 6:51 - 6:55 per mile pace
Runner C: 5:33 - 5:36 per mile pace
Lactate Threshold Repeats
Main Physical Benefits: improves lactate threshold and efficiency at dissipating lactate, ability to run at a quick pace for extended periods of time
Main Mental Benefits: to help the mind get comfortable with being uncomfortable for extended periods of time. To mentally callous ourselves for long, hard efforts.
Workout: Repeats of between 5:00 and 20:00, totaling between 30 and 40 minutes
Recovery: slow recovery jog of between 20% of repeat duration (3:00 max)
Pacing: even to slightly negative splits
Feel: strong, smooth rhythm; pressing but sustainable for extended periods
Pace: roughly the pace you can hold for 60-70 minutes in an all-out effort
Tip: start on the conservative side in your first repeat, if having a good day you can do a slight negative splits and run the other repeats a little quicker, if not having as good a day you can keep it even on the slower end of your range. If you find you have a hard time getting going on these, add in a 90 second tempo section into your warm-up to get the aerobic enzymes stirred up.
Example: 3 x 12:00 w 2:20 jog recovery
Runner A: 8:09 - 8:14 per mile pace
Runner B: 6:51 - 6:55 per mile pace
Runner C: 5:33 - 5:36 per mile pace
Lactate Threshold Progression Tempo
Main Physical Benefits: improves lactate threshold and efficiency at dissipating lactate, ability to run at a quick pace for extended periods of time.
Main Mental Benefits: to help the mind get comfortable with being uncomfortable for extended periods of time. To mentally callous ourselves for long, hard efforts. This workout mirror the effort profile of a race a bit more than a even tempo does, so helps you mentally prepare for higher intensity efforts late in the run/race.
Workout: Continuous run of between 24 and 30 minutes at a gradually increasing intensity
Feel: starts at a comfortably quick rhythm and gradually increases in intensity until running at a hard, aggressive pressing pace by the end
Pace: starting at roughly 4-5% slower than and finishing 3-4% faster than Lactate Threshold pace (pace you can hold 60-70 minutes in an all out effort)
Tip: Use this workout to practice staying as relaxed as you can as the speed and effort increases, running relaxed while running quickly is a something that needs practice and this workout is a great place to practice that as it starts relaxed but gets pretty intense in the last third of the workout.
Example: 27 minute progression tempo run
Runner A: 8:36 - 7:52 per mile pace
Runner B: 7:14 - 6:36 per mile pace
Runner C: 5:52 - 5:21 per mile pace
Lactate Threshold Wave Tempo
Main Physical Benefits: improves lactate threshold and efficiency at dissipating lactate, ability to run at a quick pace for extended periods of time
Main Mental Benefits: to help the mind get comfortable with being uncomfortable for extended periods of time. To mentally callous ourselves for long, hard efforts. Helps practice staying in the moment and executing 1 segment at a time.
Workout: Continuous run of between 24 and 30 minutes alternating between 2 intensities every 2-5 minutes
Feel: alternating every 2-5 minutes between a comfortably quick rhythm and hard aggressive rhythm
Pace: Alternating segments between Aerobic Threshold (4-5% slower than LT) and Groove (4-5% quicker than LT) paces
Tip: may be helpful to do this workout on a track or treadmill the first couple of times you do it to help with the pacing. Focus on staying in the moment and executing 1 segments at a time. with smooth transitions. Most find it helpful to think of this workout as a long tempo run pace with some surges thrown in, rather than as repeats with a quicker recovery pace (help keep you from slowing down too much on the slower segments).
Example: 27 minute progression tempo run
Runner A: 8:36 - 7:52 per mile pace
Runner B: 7:14 - 6:36 per mile pace
Runner C: 5:52 - 5:21 per mile pace
Aerobic Threshold Tempo
Main Benefits: Long Stamina - improves aerobic threshold and efficiency at using energy sources, ability to run at a quick pace for extended periods of time.
Main Mental Benefits: to help the mind get comfortable with being uncomfortable for extended periods of time. To mentally callous ourselves for longer, hard efforts.
Workout: Continuous run of between 48 to 60 minutes
Pacing: even to slightly negative splits
Feel: comfortably quick rhythm; strong but smooth and controlled
Pace: roughly the pace you can hold for 120 minutes in an all out effort or 4-5% slower than Lactate Threshold pace.
Tip: start on the conservative side of your goal range (or even a bit slower), if having a good day you can do a slight negative splits, if not having as good a day you can keep it even on the slow end of your range. If you find you have a hard time getting going on these, add in a 90 second tempo section into your warm-up to get the aerobic enzymes stirred up.
Example: 54 minute tempo run
Runner A: 8:31 - 8:36 per mile pace
Runner B: 7:09 - 7:14 per mile pace
Runner C: 5:48 - 5:52 mile pace
Aerobic Threshold Repeats
Main Benefits: Long Stamina - improves aerobic threshold and efficiency at using energy sources, ability to run at a quick pace for extended periods of time
Main Mental Benefits: to help the mind get comfortable with being uncomfortable for extended periods of time. To mentally callous ourselves for long, hard efforts.
Workout: Repeats of between 10:00 and 40:00, totaling between 60 and 80 minutes
Recovery: slow recovery jog of between 15% of repeat duration (3:00 max)
Pacing: even to slightly negative splits
Feel: comfortably quick rhythm; strong but smooth and controlled
Pace: roughly the pace you can hold for 120 minutes in an all out effort or 4-5% slower than LT tempo pace
Tip: start on the conservative side in your first repeat, if having a good day you can do a slight negative splits and run the other repeats a little quicker, if not having as good a day you can keep it even on the slower end of your range. If you find you have a hard time getting going on these, add in a 90 second tempo section into your warm-up to get the aerobic enzymes stirred up.
Example: 3 x 25:00 w 3:00 jog recovery
Runner A: 8:31 - 8:36 per mile pace
Runner B: 7:09 - 7:14 per mile pace
Runner C: 5:48 - 5:52 mile pace
Aerobic Threshold Progression Tempo
Main Benefits: Long Stamina - improves aerobic threshold and efficiency at using energy sources, ability to run at a quick pace for extended periods of time
Main Mental Benefits: to help the mind get comfortable with being uncomfortable for extended periods of time. To mentally callous ourselves for long, hard efforts.
Workout: Continuous run of between 48 and 60 minutes at a gradually increasing intensity
Feel: starts at a brisk, moderate intensity and gradually increases in intensity until running at a strong, pressing but sustainable intensity by the end
Pace: starting at roughly 4-5% slower than and finishing 3-4% faster than Aerobic Threshold Pace (pace you can hold for 120 minutes in an all out effort or 4-5% slower than LT pace)
Tip: Use this workout to practice staying as relaxed as you can as the speed and effort increases, running relaxed while running quickly is a something that needs practice and this workout is a great place to practice that as it starts relaxed but gets pretty intense in the last third of the workout.
Example: 54 minute progression tempo run
Runner A: 8:53 - 8:14 per mile pace
Runner B: 7:29 - 6:55 per mile pace
Runner C: 6:05 - 5:36 per mile pace
Aerobic Threshold Wave Tempo
Main Benefits: Long Stamina - improves aerobic threshold and efficiency at using energy sources, ability to run at a quick pace for extended periods of time
Main Mental Benefits: to help the mind get comfortable with being uncomfortable for extended periods of time. To mentally callous ourselves for long, hard efforts. Helps practice staying in the moment and executing 1 segment at a time.
Workout: Continuous run of between 48 and 60 minutes alternating between 2 intensities every 5-10 minutes
Feel: alternates every 5-10 minutes between a brisk moderate intensity and a strong, pressing but sustainable intensity
Pace: alternating between Brisk Pace and Lactate Threshold Pace
Tip: may be helpful to do this workout on a well marked course or treadmill the first couple of times you do it to help with the pacing. Focus on staying in the moment and executing 1 segments at a time. with smooth transitions. Most find it helpful to think of this workout as a brisk pace run with some surges thrown in, rather than as repeats with a quicker recovery pace (help keep you from slowing down too much on the slower segments).
Example: 54 minute wave tempo run with 6 minute segments
Runner A: 8:53 - 8:14 per mile pace
Runner B: 7:29 - 6:55 per mile pace
Runner C: 6:05 - 5:36 per mile pace
Brisk Pace Run
Main Benefits: improves the body's efficiency at using energy sources, hardens the body to longer durations at moderate intensities. Good opportunity to practice longer race fueling.
Main Mental Benefits: great practice running smooth and relaxed at slightly faster paces. It helps the mind get comfortable with being moderately uncomfortable for extended periods of time. To mentally callous ourselves for long, hard efforts.
Workout: Continuous run of between 60 to 100 minutes, easing into Brisk pace over the first 10 minutes.
Pacing: even to slightly negative splits
Feel: brisk, moderate intensity; smooth and sustainable
Pace: roughly 4-5% slower than Aerobic Threshold pace (slightly slower than Marathon Pace for a sub 3 hour marathoner, near MP for a 3-4 hour marathoner and slightly quicker than MP for a 4+ hour marathoner)
Tip: see how relaxed and smooth you run a this pace range. Rather than trying to run faster try and see how easy you can make it feel. For marathoner this is a great workout to practice a aid station in to get the body use to absorbing fuel (fluids or gel) while at a slightly quicker pace.
Example: 80 minute brisk pace run
Runner A: 8:48 - 8:53 per mile pace
Runner B: 7:23 - 7:28 per mile pace
Runner C: 5:59 - 6:03 per mile pace
Endurance Workouts
Moderate Rhythm Long Run
Main Benefits: Endurance - improves glycogen storage capacity, improves energy usage efficiency, advances cardiovascular adaptations, hardens body to extended periods of running
Main Mental Benefits: to mentally callous ourselves for long duration efforts. To get used to running for multiple hours. To get familiar with running on lower energy and higher fatigue levels.
Workout: Continuous runs of between 90 and 200 minutes
Pacing: even to slightly negative splits
Feel: comfortably and relaxed but never lagging (moderate rhythm)
Pace: roughly 12-15% slower than Aerobic Threshold pace
Tip: be careful on the length of these, do not exceed 25-30% of weekly mileage on a weekly basis. Some lower mileage marathoners may need to go beyond that percentage on occasion but don’t do it every week or it will increase the risk of over-use injuries. Good idea for marathoners to do these on as similar a course to their goal marathon course as possible. Fine to start these slower than goal pace range and ease into it over the first few miles.
Example: 150 minute moderate rhythm long run
Runner A: 9:26 - 9:37 per mile pace
Runner B: 7:55 - 8:05 per mile pace
Runner C: 6:25 - 6:33 mile pace
Fueling: 3-6 oz of fluids once every 20-30 minutes and sports nutrition once every 60 minutes if desired/needed. (in normal conditions)
Steady State Long Run
Main Benefits: Endurance-Stamina - improves energy usage efficiency at quicker paces, improves glycogen storage capacity, advances cardiovascular adaptations, hardens body to extended efforts at a slightly higher intensity.
Main Mental Benefits: great practice running smooth and relaxed at slightly quicker paces. It helps the mind get comfortable with being moderately uncomfortable for extended periods of time. To mentally callous ourselves for long, somewhat harder efforts.
Workout: Continuous runs of between 75 and 150 minutes
Pacing: even to slightly negative splits
Feel: steady state effort, somewhat comfortable but with some sustainable intensity added
Pace: roughly 8-10% slower than Aerobic Threshold pace
Tip: great workout for marathoners to practice race fueling to experiment and zero in what will work best for you in the race. Start a bit conservative and ease into the run over the first mile or two. Practice staying as relaxed and smooth as possible on this run, especially as you get tired later in the run. Make sure you keep good posture when getting tired and don’t “sit” or slouch with fatigue.
Example: 120 minute steady state long run
Runner A: 9:07 - 9:15 per mile pace
Runner B: 7:39 - 7:46 per mile pace
Runner C: 6:12 - 6:18 mile pace
Tempo Long Run
Main Benefits: Endurance-Stamina - improves energy usage efficiency at faster paces while in lower or partially depleted glycogen state, improves glycogen storage capacity, advances cardiovascular adaptations, hardens body and mind to running at quicker paces while tired/depleted
Main Mental Benefits: practice running smooth and relaxed at quicker paces while somewhat depleted or fatigued. To mentally callous ourselves for running quickly for extended periods while tired. Build confidence in our ability to still run quick while fatigued.
Workout: Continuous runs of between 75 and 150 minutes with the first 20-40% at an easy pace, the middle 40-60% at comfortably quick rhythm, and the last 20-40% at a recovery pace
Pacing: even to slightly negative splits within each segment
Feel: the first and last segment at a comfortable and relaxed pace with the middle segment at a comfortably quick rhythm
Pace: the first segment at Easy pace, the middle section at either AT or Brisk pace, and the last segment at a Easy pace.
Tip: this is a great workout to stress both stamina and endurance as well as harden the mind, but it’s tough. Start a bit conservative on the tempo and ease into it, then try and hold it nice and steady and settle into a good rhythm. Don’t worry about pace on the last easy segment (may start as a slow jog), just get in the time/distance and reap the benefits of endurance building.
Example: 120 minute tempo long run with first 30 minutes at an easy pace, the middle 60 minutes at Brisk Pace, and the last 30 minutes at a easy pace (or slower)
Runner A: 9:59-10:43, 8:31-8:53, 9:59-10:43
Runner B: 8:23-9:00, 7:09-7:28, 8:23-9:00
Runner C: 6:48-7:18, 5:48-6:03, 6:48-7:18
Fast Finish Long Run
Main Benefits: Endurance-Stamina - improves energy usage efficiency at faster paces while in lower or partially depleted glycogen state, improves glycogen storage capacity, advances cardiovascular adaptations, hardens body to running at quicker paces while tired/depleted
Main Mental Benefits: practice running smooth and relaxed at quicker paces while somewhat depleted or fatigued. To mentally callous ourselves for running quickly for extended periods while tired. Build confidence in our ability to still run quick while fatigued.
Workout: Continuous runs of between 75 and 150 minutes with the first 60-80% at an easy pace and the last 20-40% of the run at a comfortably quick, strong but controlled intensity
Pacing: even to slightly negative splits within each segment
Feel: the first segment at a comfortable and relaxed pace with the last segment at a comfortably quick rhythm
Pace: the first segment at easy pace, the last segment at either AT and Brisk paces (depending on duration)
Tip: it can be hard to get going at first on the up-tempo closing segment and that is normal, the body is lower on glycogen and not used to running faster in that state (so we are teaching it). Ease into it and be patient and find your rhythm. Often you’ll feel better 10-20 minutes this finishing segment then you did the first few minutes, so stay patient and stay with it.
Example: 120 minutes run with first 80 minutes at an easy pace, the last 40 minutes at Aerobic Threshold pace
Runner A: 9:59-10:43, 8:31-8:36
Runner B: 8:23-9:00, 7:09-7:14
Runner C: 6:48-7:18, 5:48-5:54
Race Specific Workouts
These are race specific workouts done to prepare the runner for a certain specific aspect of the goal race. They can be different in many ways than the other stress workouts listed above, depending on the specific demands of a given goal race and the particular strength or weakness of the individual runners.
Race specific workouts can include:
Race Simulation Run: a run of 40-60% of goal race distance done at goal race pace and done simulating as much of the goal race conditions (course, time, meals, fueling, etc.) as possible. This type of run serves as a type of dress rehearsal for the goal race but can be significantly taxing and may require an extra recovery day afterwards.
Tactic Specific Workout: this is a workout done to simulate an anticipated or planned race tactic such as a mid race surge or sprint finish.
Course Specific Workout: this is a workout done to simulate the course you will be racing on by mimicking the layout of the race course in as many respects as possible.
Goal Pace Run: this is a workout done at goal race pace (which doesn’t always overlap with the workouts listed earlier), usually broken into 3-5 segments with short recovery jogs between the segments, this workout is done in order to increase the runners familiarity with and feel of a goal race pace.
When To Use Each
As we get in later chapters on training cycle design, we’ll talk more about when to use each type of workout.
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