Regardless of whether you are a beginner runner, seasoned runner or elite runner, you will most likely want to spend your time as wisely as possible. Effective running training does not necessarily mean short and fast running training, but most effective in terms of what you want to really get out of your training.
Generally I think one of the most important things to emphasise is the importance of ensuring that your running training is varied if you want to become a better runner.
What is the intention behind your training?
If you want to train effectively, it is very important that you start off by clarifying with yourself what the real intention behind your upcoming run is. In doing so, you will get much more out of your training if your individual runs are targeted to improve different elements - for example, it could be interval or threshold training to improve your fitness level or a long distance run to improve your endurance.
When you want to get something specific out of your workout, it is definitely worth taking a look at your training zones - for example, you will have to perform interval training at a high intensity, whereas the long distance runs are more commonly done at a lower intensity. Another advantage of this is that running training becomes more fun because it becomes much more varied!
In other words, you will be better able to handle your running training if you have good training zones and if you have a pre-defined purpose for each and every run you go on. Both of these topics you can read more about right here in this article.
Make sure you have good training zones
In short, good training zones are a sign that your zones have been calculated correctly!
Examples:
- Your "recovery zone" should correspond to an intensity that is easy enough on the body that it allows the body to recover
- Your "interval zone" must be intense enough that you are able to increase your oxygen intake (i.e. heavy breathing)
The best way to work out your training zones is to do a running performance test (that's what we call it anyway). Here you get to measure how effective your body is at generating energy at different intensities. Moreover, the test will also give you zones that are suited exactly to your body and based on accurate physiological data. In other words, you will be able to know exactly how fast you have to run when doing interval training, as well as how to improve when doing other running training.
There are other methods for estimating your training zones, although they are admittedly less accurate. And, with less accurate zones comes greater uncertainty, which can ultimately result in smaller gains/or risk of overuse injuries.
If you want to read more about how to find your training zones, then take a look at this article: ”How to calculate your training zones”.
This article is based on the 5-zone model, which we also use in our training programs and in runningXpert's Test Lab. Using the 5 zones makes it easier for you, since most watches use 5 zones. Nevertheless, there are also genuine physiological arguments for using the model. The 5 zones are:
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Aerobic fat burning (recovery zone)
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Aerobic carbohydrate burning
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Tempo running
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Interval training
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VO2max (high-intensity interval training)
The zones are based on either HEART RATE, PACE or even POWER (Watts).
Here is an example of how the training zones based on pace may look like for a runner who can run 5 km in 25 minutes. The zones are measured in min/km.
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Recovery running: 6:55-6:18
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Jogging/steady running: 6:18 – 5:38
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Tempo running: 5:38 – 5:16
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Interval running: 5:16 – 4:50
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Maximal/high-intensity interval running: 4:50 – 4:30
IMPORTANT! Even if you are personally able to run 5 km in 25 minutes, then you can NOT assume that your training zones will be the same as the example above. The values above are simply to demonstrate an example. The training zones are 100% individual, and, as a result, it is important that you calculate your own personal training zones, or best of all, that you do a performance running test to make sure you get the most accurate training zones.
We will get to how you use the zones further down in the article.
If you would like to learn more about how YOU can find YOUR own training zones, then you can find the answer here: ”How to calculate your training zones”.
The different categories
Before we dive into how to use the zones in your training, we have our own suggestions for how to categorise your different runs:
- Recovery run (if you run often then you are likely to need to do recovery running)
- Slow and steady run
- Tempo run
- Interval training
- to improve your fitness level (VO2max)
- to improve your max speed
- to improve your running efficiency
- to improve your ability to run up/down hills
- to improve running at a given pace
- Long distance run
You should be able to place each individual run into one of the categories listed above. How else will you know how to tackle your training if you haven't clarified the intention behind your run?
Effective running training
As mentioned earlier on in this article, the important thing to ensure is that your running training in practice is consistent with the intention behind your run, thus helping you to achieve targeted gains.
In short, the first thing you really have to do is work out what you really want to get out of your run.
- do you simply want to stay healthy?
- do you want to run 5 km without walking?
- do you want to set a personal record for your half marathon?
- do you want to complete a marathon?
- …
There are lots of possibilities and you're the only one that knows what is best. Once you have agreed with yourself what the purpose of your running training is, then you can start dividing your running training into the different categories.
In the coming section you can read more about how to sort your running training into the aforementioned categories.
A sensible distribution – polarised training
Many roads lead to Rome, just as many different runners train in different ways, yet all do well. What is more interesting, however, is whether there is one specific approach that is generally better than others. Admittedly, it is still difficult to say with 100% certainty, but there is one approach that looks very promising and which gives a lot of runners good results - namely "polarised training".
In short, polarised training means that the individual training sessions are very "clear" in relation to what can be gained. In addition, there is one particularly important thing about polarised training that many can benefit from:
- 80% of your training should be in zone 1 and 2; i.e. the aerobic zones.
If you also want to try to improve your fitness, then it is definitely worthwhile making sure as much of possible of the remaining 20% of your training lies within zones 4 and 5, or, in other words, as little as possible in zone 3.
I often see that many runners spend most of their training time in zone 3 - so there really is much more progress to make if you start running slower (spending more time in zones 1 and 2), yet also when running faster (spending more time in zones 4 and 5). You get both better results and a clearer purpose for your individual runs.
In addition, it is well worth mentioning that the same runner can respond differently to doing the same training program several times - for this reason, it is worth paying attention to whether there is a specific type of running training that you respond particularly well to.
Remember the intention behind your training
Polarised training has proven to be a hugely effective approach to training, if you want to improve as a runner. Nevertheless, it is not a specific approach and only helps you improve in a general way. Therefore, it is also worth adopting a more specific approach as well at certain times throughout the year, if you really want to tailor your training to target a specific goal.
For example, the last 2 months leading up to a half-marathon, you could tailor your training to ensure it falls within zone 3, so you are practising your competition pace.
Another point to remember is that, as mentioned before, we are all very different. Therefore, two runners who are both training for a half marathon can easily train in their own way and achieve the same result.
Remember that if you choose to make very big changes to your training program, then make sure to introduce them gradually; then the body can adapt more easily. Moreover, you will probably achieve better results and reduce your risk for getting an injury.
Summary
No running programs are 100% effective for all runners. Nevertheless, there is one approach which is generally very good for pretty much all runners - polarised training: i.e. highly varied training.
If we try to give a summary of how to train most effectively, then we would suggest the following:
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Make sure you have calculated your training zones
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Around 80% of your running training should be in zone 1 and 2
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Adjust the distribution of the remaining 20%, depending on your purpose
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Make gradual changes so your body can keep up
Running training programs
If you want to learn to be able train as efficiently as possible, then there is simply no way around using your TRAINING ZONES. You NEED to know your training zones if you want to get the most out of your training.
For this reason, start by calculating your training zones. Here you can find out how to do it:”How to calculate your training zones”.
Once you know your training zones, it's time to get planning your actual running training. As a general rule, you can divide your training into 80-20, as described above. In other words, 80% of your training time should be in zones 1 and 2, and 20% in zones 3, 4 and 5 (of course the way you divide your training depends on your individual running goals, time of the year and your individual needs).
If you aren't quite ready to plan your own training workouts, then we have made a number of different and varied training programs for different abilities and distances that you can follow. What all the programs have in common is that they are based on YOUR PERSONAL training zones. You can find the running programs here:
