Workouts

Descriptions of the workout types in the Master Run Coach training programmes

WORKOUTS: Ferocious fartleks!

Fartlek in Marlay Park

Autumn cross-country is almost upon us again and there is no better time to experiment with “Fartleks“, the Swedish concept of “speedplay”. When I look around the internet there are many examples of Fartleks but in our opinion, the format is still not being used to it’s full potential. This is a session to be…

Natural workout sample – Gate Protocol #1

Split vault 2

This workout can be used by any runner who has been instructed in basic jumping, balancing, vaulting, lunging and sprinting techniques. I came up with it on the August Bank Holiday as a quick morning workout that takes less than 30 minutes including warm-up and cool-down. Equipment needed 1 x gate (1m high or so)…

Time trial (Technical)

1 mile mark on red running track

Time trials are one of the most important, and one of the most misunderstood, components of your final preparations towards peak race day. They are not workouts to determine how fast you can run a given distance: their purpose is to combine and coordinate the what you have attained in previous phases of training and…

Speed training

Aerobic training phase

Speed training is a term we use for a workout consisting of a mixture of longer easier running with a session of very fast and short sprint work early in the run. Where long runs focus on the cardiovascular system and intervals runs on the metabolic system, strides improve neuromuscular coordination (the brain’s ability to…

Strong fartlek

Aerobic training phase

Fartlek is a mixture of aerobic (easier) and anaerobic (harder)  running without any set structure for when you decide to put in hard efforts. Likewise you can vary the exact intensity and length of faster running any way you want. Strong fartlek is similar to normal fartlek, except that the purpose is to get a…

Circuit run (sub-threshold run)

The “Circuit run” workout is the fastest type of endurance workouts you will do during the early stages of the Quantity (traditionally called the Base or Aerobic) phase. It teaches you to run at the fastest pace you can sustain without “huffing and puffing”, that is – by burning mainly fat and oxygen for fuel and…

Max aerobic function (MAF) test

Pyramid all phases

The “max aerobic function” (MAF) test is part of our ChampionsEverywhere program for prevention of underperformance in our athletes. This test does not focus on under-recovery and overtraining as much as it tries to detect whether your recent training has damaged your level of aerobic fitness and through this provide an early indication of problems…

Warming-up and cooling down

PyramidAllHealth

Most of your workouts should be accompanied by some pre-exercise and post-exercise activity or what we commonly call warm-ups and cooldowns. Think of them as a transition into your full workouts and a transition back to a more relaxed state. Watch athletes warm-up, however, and you will notice many different methods and durations. Executing your…

Race rehearsal (Up-Tempo)

Training pyramid: Taper phase

The Race Rehearsal run is a sustained run over a relatively short distance (usually 800m to 2 miles) to sharpen your tempo for the upcoming race: Instruction:  Do your race warm-up Run at or just faster than race pace staying within a comfortably fast intensity Stop at any sign of tiredness Cool-down well Important points:  This…

Up and down

PyramidAerobicHill

The “up and down” workout is a variation of the standard threshold run in our programmes: the “out and back”. Using the same high-aerobic intensity, this workout targets the specific requirements of mountain, fell and hill running and has a greater strength element. The “up and down” workout can be done every second or third week…