Workout Types

Workout Type

Workout Type

Workout Type

Description

Long Run

16 miles or longer. 10-20% slower than goal marathon pace. 75-84% Max HR 66-78% HR Reserve

General Aerobic

Moderate effort up to 10 miles. Slower than LT, faster than recover runs. About 15-25% slower than MP. It should be possible to do a hard session a day after these. 72-81% Max HR 62-75% HR reserve

Recovery Run

<76% max HR <68 HR Reserve

Lactate Threshold

Pace you could race for about an hour. Start w 2-3 mile warmup and and 10-15m cool down. 82-91% Max HR 76-88% HR Reserve

Vo2 Max

600-1600 meter intervals at 5k pace. 93-95% Max HR 91-94% HR Reserve

Long Run + Marathon Pace

Start at comfortable and gradually pick up the pace over first 4 miles or so. 82-88% Max HR 76-84% HR Reserve

Medium Long Run

11-15 miles at long run pace.

Race

Tempo

Rest or Cross-training

Speed Training/Strides

5-200 meters (100 meter recommended for Marathon training) accelerating up to full speed for 70m then float for 30m. Usually at end of general aerobic or recovery run.

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