Not all training sessions are created equal.

Whether you are a beginner (new to running) or a seasoned runner, you program will include a variety of training runs designed to help you achieve your goals. It is important to mix up the training program to enhance performance and keep your training “fresh.” Here is some terminology you might encounter along the way:

-Tempo (T): Tempo pace is comfortably hard. It is slightly slower than 10K pace (We will discover what this pace is for you…together). It involves a warm up and cool down.

-Fartlek (F): After a warmup, you play with speed by running at faster efforts for short periods of time (to that tree, to the sign, light posts, telephone poles) followed by easy-effort running to recover.

-Intervals / Repeats: This is a repetitive speed workout, where a consistent or chosen distance is the faster “repeat” and the rest in between is the “interval.”

-Conversation Pace (EZ): This will be the pace you run most of the time. It’s comfortable enough for you to have a conversation with a fellow runner.

-Hill Repeats: The repeats will be uphill and last a specified duration (which will vary). This will be done at 80-90% effort. A slow downhill jog will be your recovery. Hill repeats help you build speed and strength.

Progression Run: A run with structured pace increases from beginning to end. The distance and pace will vary based on your specific training goals.

Here’s what these different styles of training runs might look like in your program:

Terminology sample