running workouts

Running workouts

There are many different types of running workouts that people do across the globe. I’m going to walk through my 6 most common running workouts I use and prescribe. This post has been split into two:

To have a read of the first one hit up the link here. 
This second will cover the more advanced running workouts. Again these aren’t necessarily harder than the above. Alternatively just working on different areas that are better towards the later stages of a training plan. 

The six different types of sessions are: 

  • Aerobic conditioning (covered in first post)
  • Speed work (covered in first post)
  • Muscular strength/power (covered in first post)
  • Aerobic threshold intervals 
  • Anaerobic intervals 
  • Test session

If you want to dive deep into the training weeds a good read is – The triathlete’s training bible. It has good foundation principles for the three sports of triathlon. 
That’s enough of the talk. Let’s get into the good stuff. 

Aerobic threshold intervals

Aerobic threshold intervals are another way to work on your aerobic capacity (essentially how fit you are). However these are generally longer interval based efforts that push your boundaries as opposed to the longer distance based runs that were mentioned in the first post. ⁣⁣

⁣⁣These sessions can be done in many ways. However I’m going to cover the most common form I use with runners and myself. The effort of each aerobic threshold interval should be maintained at 7/10 RPE or at a pace that’s roughly 20-30s quicker per km than your aerobic pace. Therefore they should be pushing the upper limit of your comfort. The rest between the efforts is kept short to allow for greater effect on aerobic performance. ⁣⁣The rest however is done at or below your aerobic pace. 

An example of an aerobic thershold interval workout is; 10 minute warm up (lunges, jogging, strides and dynamic stretches) 2-4 x 10-15 minute efforts with 1-3 minutes jog to rest. (Length of rest is dependant on length of effort e.g. longer effort = longer rest) And a normal cool down to follow. ⁣⁣
These sessions are aimed at being able to help you run faster for longer and can help with your distance.

Anaerobic intervals

Above we covered aerobic threshold intervals. However these anaerobic intervals are very different to those mentioned above. These are designed to work you anaerobically, meaning that your can’t produce enough oxygen solely relying on you aerobic energy system. Therefore these are much shorter and done at a quicker (more uncomfortable) pace. 
Yes there sessions will make you fitter and yes they will make you faster. Personally I use these sessions a lot when in the lead up to a key running event that I’m training for. 

An example of this type of workout is: 10 minute warm up (lunges, jogging, strides and dynamic stretches) 6-10 x 2-5 minute efforts with 30s – 2′ rest between. (Length of rest is dependant on length of effort e.g. longer effort = longer rest). The efforts are done hard, at roughly an RPE of 8-9/10 (these are uncomfortabe) so that the pace is hard to maintain. The rest however is more often than not performed at a walk or, at best, a very slow jog – RPE 2-3/10. Following these efforts a normal cool down to follow. ⁣⁣

Test workouts

Test workouts are exactly what they sound like. These sessions I only do once every 5-6 weeks and they are the method I use to see where I’m at. Disclaimer, these sessions hurt a lot but are worth it if you want to know where you are at. ⁣

A good warm up of 10-15 minutes (lunging, walking, dynamic stretching and jogging) needs to be done prior. Then comes the 20 minutes: The aim here is to run for 20 minutes at an 8-9/10 effort to see how far you can get in the time. ⁣*Note that it’s not an all out effort, you do want to finish feeling fatigued but not to the point of severe discomfort* ⁣Then a 10-15 minute cool down is advised (slow jogging, walking and mobility/stretch type movements) ⁣

These sessions are great for those of you who are looking to structure a run program. If you’re interested in getting one tailored to you, book in an appointment with us and we will be more than happy to work with you to create your ideal program 

Not sure how to structure your running workouts?

We can help you implement the perfect plan to suit your needs and lifestyle. All you have to done is follow the link below and fill in them form. The path to your goals and the ultimate training plan awaits you. 

That's a wrap

There you have the second post of running workouts. We hope this helps you re-think your training and optimise your running.

We also have videos available in our rehab room and on our YouTube channel, be sure to check them out. Plus our blog has many a post of running performance, check it out also! 

Thanks for reading and watching, 
Stay safe, 
Dr Jamey Pemmelaar (Osteo) 
Kensington Vic