- Long runs: This is one of the most important training methods for long-distance running. It helps increase your aerobic capacity and improve your body’s ability to use oxygen efficiently. Experts recommend working up to the below peak long run for each distance:
- 5K: 5 to 6 miles for beginners; 10 to 12 miles for intermediate/advanced
- 8K/10K: 6 to 10 miles for beginners; 12 to 14 miles for intermediate/advanced
- Half marathon: 10 to 12 miles for beginners; 14 to 16 miles for intermediate/ advanced
- Marathon: 16 to 20 miles for beginners; 20 to 24 miles for intermediate/advanced
- Interval training: This involves alternating between high-intensity running and low-intensity recovery periods. It helps improve your speed and endurance by increasing your body’s ability to use oxygen efficiently.
- Fartlek training: This involves alternating between fast and slow running speeds over varying distances and terrains. It helps improve your speed and endurance by increasing your body’s ability to use oxygen efficiently.
- Hill repeats: This involves running up a hill at a high intensity and then jogging back down to recover before repeating the process several times. It helps improve your leg strength and speed.
- Tempo runs: This involves running at a steady pace that is slightly faster than your normal pace for a sustained period of time (usually around 20-30 minutes). It helps improve your lactate threshold, which is the point at which your body starts producing lactic acid.