Plan your Training with these 15 Run Types
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- Опубліковано 5 січ 2022
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Seth James DeMoor
PO BOX 1972
Englewood, CO 80150
USA
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I love your training tip. In December it help me run a 2:54:08 marathon for my first marathon
No way
@@A_D624 yes sirr💪🏼
When I do workouts I usually do treshold workouts inspired by the Ingebrigtsen family. For example 10x1000 meter or 6x6 minutes, with 1 minute breaks. But I really find the most important part of training is to manage intensity, doing most training below first lactate treshold ( easy ) and a little bit, usually just one or two workouts per week for me, at higher intensity, usually tempo/treshold. I do very little training above second lactate treshold. I am very suprised how much easy running actually make one faster.
QD: More Z1 and Z2 running. It's very hard to put the ego aside and let go of the fear of "losing fitness" when going easy. Seeing more elite athletes being transparent on their easy running and easy paces has made this pill a lot easier to swallow.
Too true. The funny thing is by running truly easy when your program calls for it you are actually increasing fitness, not losing it. It's hard though. Ego is difficult to let go of.
Honestly this is a major growth opportunity in 2022! I feel like as distance runners we love routine and repetitive behavior. I find most of my running falls into 2-3 types of runs without much variation. Variation breads improvement and injury prevention. Thank you for this reminder - Onward and upward!
QOD: I did so many vertical and long runs in 2021. This year I plan on really taking my easy days easy and giving full efforts to the hard mountain, and speed work days. I never let my body adapt to all the training so when race time came I hit some walls that could have been avoided. Also advise taking a full rest day to myself hah.
Seth, great classification of different run types. I would most certainly add Strides. 3 or 4 times a week. 20 seconds on flat ground, building up to max pace gradually over the 20 seconds and then holding it for about 5 seconds and then gradually dropping your pace to a walk recovery. Do them at the end of an easy run. These are a staple in many elite programs. They make you run with a more efficient technique, they activate those fast twitch muscle fibres and prepare your body for those hard sessions. Strides are fundamental for ALL runners who want to get faster (which is pretty much everyone)
I’m looking forward to incorporating more interval training in 2022. I’m a fan of easy, steasy, steady-and even progression where I slowly pick up the pace each mile for 5-8 miles-but I’m excited about intervals because alternating between easy/hard is mentally/physically challenging to me.
QD: I’ve never really had the chance to do uphill runs, but I just visited Arizona, and the brief mountain runs I did were amazing. Hoping to do that more often back home.
QD: Interval on the track. I know from experience that this type of run will improve speed. I am 32 and have been running for 4 years now. I feel like there is still a lot of improvement possible and having the goal to break 16 in the 5k weekly track workouts will continue to be a part of my training throughout 2022. Last year I managed to drop my 5k time by 1:03 partially due to consistent track training. Onward and upward! Exited for 2022
My mental toughness run today is getting up at 4:30, driving a half hour downtown to a marathon training kick off run in 40° weather at 56% humidity with 20 mile an hour wind. I am not a morning runner. I am a midday or evening runner. Pray for me. (After run: it was drizzly too. But, actually not that bad once I got moving.)
Thanks for the vlog Seth, very much needed!
Very useful vlog seth! I live in a vali in Israel and we have 600m hill, from my house (70m) to the peek it's 12km. I'm Hopeing to achieve in 2022 1. Mental run 2.above 2 hours running (25km total) 3. Vertical running. hope to catch the all 3 at the same run!!!
Really helpful video Seth. Reminded me to switch it up sometimes
definitely more hill repeats and long runs!!! I’m also wanting to try the longer hill run this year. I love changing things up to keep my runs fun and never the same.
This is a very comprehensive list, great vlog !
I love this vlog! thank you Seth... it really can help anyone that doesn't know how to organize their training, now I have more ideas for how to train for my next race
Real food for thought. I will definitely look to incorporate more run variation in my ultra training plan. Thanks SJD!
Great VLOG as we all start to ramp up for 2022!
Man I’m just starting out with a morning running routine having never ever run repeatedly before, and I gotta say: every run’s a mental run for me. Here’s to hoping it’ll actually become enjoyable one day :)
Hey Seth, if you want to keep your videos international, please put back the pace in kilometer/min. You can of course keep the pace in mile/min for your compatriots ;-)
QD: Mental runs: Turn that doorknob and go out in bad weather. Getting through those mental barriers! 🙂 (but probably my dog won't agree)
Tempo runs are my favorite. I like the challenge of holding a good pace and the tingly feeling in my legs afterwards. One run I look forward to incorporating in my training is the progression run. I ran my first one this past Monday, titled a Finish Fast Run on my plan, and I enjoyed it, although I was not sure if i could hold the pace for the last step and was definitely ready to stop by the end!
QOD: Super excited to try out progression run. Always dial it down towards the end and this would be in a way my mental run as well :)
Thanks for helping to explain the differences between the runs by adding the various paces you train at.
you're welcome Don!
Thank you very much. 1 & 15 would be my favorite. Early morning runner, love the fresh air. Costa Rica mountains have many hills that goes downhill & uphill.
For flat road I have to run downhill 2000ft that is more then 6 miles. So I save it for the long runs. There is no track here so I follow your info for running.
Seth!!! Love this break down. I’m a big believer in mental aspect to runner. Because I love running I never make running a negative thing, so I never punish myself with run, or grind myself into the ground with extra miles to release stress.
I look at running and myself as a relationship. That has to be nourished and taken care. There must be care, understanding, listening, support and love.
Q: What is your relationship with running and how do you foster the relationship?
I love doing speedwork. It makes me feel powerful but also playful, somehow. Maybe it also plays to my strengths more than endurance. Martha
I enjoy challenging myself on progression runs by running at least 1 second faster than the previous mile regardless of terrain. This gets slightly more difficult, especially the longer the run as legs get a little more tired
I love the introduction of the Mental Runs - although I do like doing these. Sometimes just dreaming up a challenge, like connecting land marks on a long run or the 4x4x48. Creates a great sense of achievement and is a great way to enjoy the fitness you’ve worked hard for. :-)
QD: Threshhold! So much fun
Hills are not my favorite but I need to do the hill repeats practice. Great channel
Thanks!
QD: I usually do threshold runs, but I'm integrating more distance this year. I've found that I struggle to maintain race pace late in half marathons because my threshold runs never went beyond 5 miles, so I'm building up the length each week so I'll be used to the stress come race day.
Thanks 👍
QoD: Living in Chicago has me a bit limited but if plans work then I'm going to be moving out to Colorado and adding in lots of mountain running to build quads of steel
Didn't find a comment listing the run types like in the older vlog, so here it is:
1. Easy run 2:45
2. Steasy run 3:47
3. Steady run 4:04
4. Tempo 4:37
5. Threshold run 4:49
6. Fartlek run 5:34
7. Progression run 6:14
8. Intervals 7:00
9. VO2 max run 8:10
10. Middle distance run 9:14
11. Long run 9:46
12. Vertical run 10:39
13. Hill repeats 11:24
14. Tired leg runs 11:52
15. Mental runs 13:19
I think we have a different understanding of what a fartlek is. The literal translation of fartlek is speed game. It's not like interval training with X reps at Y pace with Z rest. Fartlek, as I understand it, is much more of a freehand training where you play around with speed, distance and intensity.
This type of VO2Max is new to me. I used to do 6 min all out on track., So lets try this ! Plus easy and steasy which i almost never do when i run alone ... 🌝🌝
This is great! I do have a question. What do you mean by float?
Living in the Midwest of the states, hill repeats is the only way I get vert 😭. Great video Seth.
QoD: I’m most excited to do more progression runs and hill runs as I’ve generally avoided hills previously
Hey James, do you have any tips/ideas for drills on running form?
Really think the VO2 max efforts should have longer recovery than 1 minute. A 1:1 work to rest ratio would allow you to hit the hard much harder.
Seth, thank you so much for giving us the secret sauce to training! As a guy with no coach or trainer, that is injury prone, this is a game changer. Woot woot!💪🤘
COMMENT OF THE DAY!!!
QD Vertical Run. There's a trail with 5km climb out of a causeway that I want to incorporate into my training. Turn around and come back. With a steep climb out of the causeway to get back to the car.
QD: Definitely incorporating tired legs run to prepare for a multi-day track meet
QD: EFFORTS AT GOAL MARATHON PACE : So I'll be adding in some marathon pace efforts into long runs rather than just running long, simulation elements of race day. Something I picked up from Coach Jeff Cunningham on a Nick Bare's vlog last year, tried it once and thought it was great. Planning for it to be a regular run in my current training block for my up coming spring marathon.
QD: I’ve really struggled to get long runs in. This year I want to complete at least 30 across the year. Hopefully that gives me the flexibility to fit them in between family stuff and enough training benefit.
Threshold zone would normally be in zone 4. A pace you can hold for 1 hour while being able to flush out the lactic build up. Thus the reason it is called Lactate threshold run.. Zone 5 is for intervals e.g. 1k repeats or 200/400 repetitions...
borderline 4 entering into 5
@@SethJamesDeMoor I agree to a point Seth, but zone 5 is very specific. You are touching on max HR effort. Threshold runs are more lactate related rather than max HR....Great vlog and very insightful for runners. I would recommend some of these workout for only experienced runners👍
I agree with Dermot Kearns.
threshold. Last year I worked on track intervals. Hoping to race a bit this year.
QD: do a LOT of intervals/hill training because I have a large focus on speed and not distance currently. My long runs are just 10km, but for now I don’t mind this. I would say doing a lot more volume in easy/steasy runs in that middle distance time is what I am most excited for this year. I have struggled a little bit on increasing volume because I have a very active life outside of running but I think being able to safely increase my mileage is an exciting preposition. Just started running post-Olympics and have gotten my 3000m time to 10:40, and want to get it under 10:15 this year
Love tabata too ❤
hey Seth. Today I had a run in one hour and a few minutes. That gave me so much calmness and I felt so okay afterwards. Good evening to You. Cincerely >Inga DK.
It would be cool to hear how these runs/paces look for trail running training.
Looking forward to more and more middle distances. For same reason 1/2 marathon is my favorite race. Can do them "off-the-shelf" without wrecking your body, which keeps you hungry enough for getting back out there the next day. However, they´re also sufficiently long enough to really allow yourself to "check-out" and have a little adventure while keeping home at "push hard´s" reach. I think with the tumultuous past couple years, instead of maxing in or out, we can all use a little dose of "middle distance" runs to keep us in the patient sweet spot till all else calms & settles a bit, oh, and we can probably afford to dose it as often as possible (daily!) :)
Some great workout ideas! One question on #9: what is a "float" pace?
Usually float pace is like a fast recovery pace, not jogging but slow enough to allow your heart rate to drop a little before the next repetition.
@@danielfarrugia3884 Thanks!
Seth how will you incorporate hill repeats? After a stead run or just a simple warm up and cool down after? I enjoy hill repeats because they’re a quick workout, but wonder if volume is missing. Thanks!
hey
Hey Seth, how would you translate these runs into trail running? I recently moved to Innsbruck, which is not called "capital city" of the Alps for no reason, so I have to deal with a lot of steep vertical gain... Any training recommendations from anybody welcomed!! 🙏🤗
Hy @Seth!
Could you help me please with your knowledge? :) I'm a half marathon addict and currently stucked between 1:19-1:21. I can run a 1:22 half marathon awakened from my dream, but I can't run faster than 1:19:36 on a race. :(
I think the problem is with my endurance, because after 15-16K I start to loose my tempo... so my question is:
What kind of long run (duration, distance, tempo) would you recommend if i wan't to stabilize my half marathon under 1:20 and start to progress to 1:15?
Thanks in advance for your kindness, your videos and guides helped me a lot during my trainings, keep them up! :)
what’s your opinion on doming track intervals in spikes?
Perfect video as im trying to prep for my first trail half marathon 👍🏽
QD: for sure back to back runs or tired legs run. Didn't do it for my 50k at all and I'm wondering how this could help me in the future. Thanks you for this amazing content, I'm becoming more confident in my running 🏃♂️
Your eyes hit different with this new lamp you use now :D
Will be starting my half marathon training 4*5k at my 10k pace with 1k race
I have to improve my downhill skills. What training runs would you recommend?
QOD: I’ve always been a shorter long distance runner/racer….I’m excited and nervous to dip my toes into the long run/racing world of half’s, full marathons and ultras!
QD; I really love the "Long Run". However its not the same as you do but my long runs would be "Long Runs with MP Blocks"
For example could it be 24K (5K WU, 4K Zone 3-4, 2K Long Run Pace, 4K Zone 4, 2K Long Run Pace and finally 2K Zone 4-5, 5K Long Run Pace)
For 9. Vo2 max... What do you mean by 10 sec float? Is that just cruising speed or what?
Thanks
Seth I think your steady run is definitely Z2 and not Z3, Z3 is tempo and Z3 to Z4 is threshold. Looking at heart rate over Z4 is almost useless because it depends too much on the lenghts of the rep
Exactly!!
threshold runs before Gasp~arilla...seems fitting. " Animals Home" for the baby/ youngster s and at heart on the tUbe.
Has anyone else here found losing weight helps prevent injury? Currently weighing 210 and feeling like dropping to 200 will help me prevent injury. Could that be right? I'll be training for my first marathon so will be doing long runs often.
QD: Fartlek is what I want to do more, using landmarks to run hard to and then easy again.
*I love fartleks. I don't love fartlicks quite as much... Ok, seriously, mental training runs are my favorite because every run can be one. I like pre-dawn runs in the 30s with nothing more than split shorts and a singlet; the body gets to chill(pun intended) while the mind goes to work. That being said, in 2022 i will do more steasy runs. Last year i was doing WAY too much interval and threshold work when i should have been boppin' along. I just love grinding, digging deep and feeling the satisfaction of earned pain & discomfort. It's just not sustainable...*
*Another run type is the structured run. I suppose they could be put in to the intervals category but workouts like The Michigan and Yasso 800s hold a different spot in my mind.*
Dig your New Balance Jacket!
For us people that live no where near a hill that’s 30 minutes long. Would a treadmill on an incline suffice?
What’s does he mean by 10 second float?
QOD: The Long Run! Longest I’ve ran is 16 miles (mountain run). I’ve done 90 minutes several times. Would like to do 2 hour runs this coming year.
What do you mean by “float”?
QOD: I purchased a treadmill so that I can do hill repeats and hill work more often in 2022 as I live in flat FL.
Great Vlog! QD: For me the threshold run is the run i will use more this year. Have to mention also that I think I misunderstood the fartlek. I learned that fartlek is running in different speeds like: Slow, steasy, quick, steasy, sprint, slow etcetera for let's say 5 kilometer. Not 3 minutes in , 2 minutes jog. Did I learn that wrong? Curious hoe others learned it.
Both could be classified as fartlek. You are correct fartlek is simply a combination of different speeds and switching between. Some people do them completely unstructured, i.e. just run hard for a bit, then jog for a bit, then sprint for a bit, etc. Seth is describing the more American interpretation which is very much structured, usually by time intervals.
I have a coach and his fartlek assignments are similar to speed intervals, except that instead of seconds (eg 8x20 sec) they are minutes, and sometimes structured as ladders. By definition, fartlek simply means “speed play” so it’s rather broad. Martha
My mental runs right now are suiting up and getting out in -45 degree Celsius.
Also trying to add hill repeats throughout my winter training.
Minus 45 C?! Where is this, if you don’t mind sharing?
@@emansson3876 Saskatchewan Canada
@@jes6266 that’s awesomely cold, I’m in Reykjavik Iceland and that’s plenty cold already. Enjoy the cold runs :)
30 minutes uphill?! Not sure I have that option where I live. Treadmill an option?
Vertical running in Denmark .... 😅 our biggest "hill" is like 10 minutes continues running
Progressive long runs and 3(4)x2 mile gets it done for me
Just completed 7 x 300m with 300m float 😍
What do u mean by 10 sec float??
What do you mean by “float” in the VO2 run?
hard sprint down to a steady run feel, since its only 10 seconds of float it will take you a couple seconds to slow down, "float", and then speed back up again....so the float is not hard but is not easy jog pace either....steady
Heyyy!!! 🏃♂️
🏆
Tempo is what I'm bringing in now. Going around UA-cam to find out how fast they actually are!
QD: looking to integrate more fartlek and VO2 max runs in 2022. Onward and Upward!
Qd: I’ve never tried a fartek or vo2 max effort so I want to try those 👌
QOD: progressive runs sound fun. Apparently, the Kenyans run those on a regular basis. Can't hurt to give it a try 😉
QD: Threshold or Progression Runs!!
Seth, what would be your weapon of choice for each of these run types at this moment? 😉
:QD: progression and steady runs...
Your idea on and explanation of fartlek is rubbish. Fartlek is Swedish for "playing with speed". What this means is that your interval comes as you go. Sprint to the next lamppost, easy to the next tree, steady tempo to the next streetcorner etcetera. Just playing with speed and distance, pushing but keeping it doable.
More easy runs… to allow longer run every week