Archive: August 2007

Racing 101

Fartleks to temp runs—here are more terms to help with race day prep

by Lindsay Drake

Last month we talked about Race Registration 101; this month I thought you might want the prequel, Race Training 101. You’ve picked the distance you want to race and searched the Internet for the training calendar, but now you’re wondering what all these terms mean? Lacing up your shoes and hitting the pavement is only half of it. Be sure you’re doing the right workouts. Here are a few terms you might find in your schedule:

Long Run This is usually a once a week run. It is quite a bit longer than all the other workouts. You don’t need to worry about your pace…just enjoy the run!

Pace Run This run is at the pace you plan to run your race. This is usually a shorter run during the week.

Interval Training Do interval training on a track, also once a week. This run is designed to increase your speed. You’ll run at a faster pace for a shorter distance. Example: 6 X 400- Run 6 400’s (at mile race pace), in between jog or walk a 400.

Tempo Runs This is a continuous run. Start out easy in the beginning, build in the middle, and end at an easy pace. Example: 40 minute Tempo run- 10 minutes easy, 20 minutes at a faster running pace, 10 minutes easy.

Fartlek Run This is a running style where you alternatate between springs and a slower jog. During a continuous run, pick-up your pace, than ease back down multiple times. Example: Warm up with an easy mile. Then start fartleks. One fartlek could be one min, 30 seconds hard then 30 seconds easy-totaling 2 minutes. (Recommend between 6-12 fartleks). Then cool down with an easy mile.

Hills Look for hills between 200 and 400 meters long. Do hill repeats, and jog equal distance between each one.

Cross-training You should get other muscles in your body moving on your non-running days. Great options include swimming, biking or walking.

Now you’ve got the tools to start that training program you’ve always wanted. You’ll be racing in just weeks!