With Lochie Higgins
Getting started on a running program can often be the hardest step, so well done! But once you’re getting some momentum, it’s equally important to maintain this by adding some more specific structure to your program.
The three essential types of runs- steady state, tempo, and sprint training – target different energy systems and performance goals. When combined, they provide a well-rounded approach to improving both your endurance and speed.
1. Steady State Running – Building Aerobic Endurance
Steady state runs are designed to be long, sustained efforts at a moderate to low intensity. The goal is to develop your aerobic capacity, allowing your body to efficiently use oxygen for fuel over longer periods of time. These runs improve your endurance and help you build a strong aerobic base, which is critical for sustaining higher intensities later on.
For steady state sessions:
- Run at a pace where you can still hold a conversation comfortably
- The duration of these runs will gradually increase over time as your fitness improves.
When to Use It: Early in & throughout your training cycle or during recovery weeks, as it allows for consistent mileage while keeping overall intensity low.
2. Tempo Running – Enhancing Lactate Threshold
Tempo running involves running at a pace that is challenging but sustainable—around 75-89% of your maximum effort. These runs are all about lactate threshold training — teaching your body to process and clear lactate more efficiently, which allows you to sustain faster paces over longer distances.
For tempo sessions:
- Run at a “comfortably hard” pace—one that feels tough but still manageable for 20-40 minutes at a stretch; followed by an extended period of easy running.
- You should feel like you’re working hard but not at your absolute maximum.
When to Use It: Tempo runs are great for the middle phase of your training block, as they prepare your body to handle increased race intensity.
3. Sprint Training – Developing Speed and Anaerobic Capacity
Sprint training, or interval work, focuses on short bursts of maximum effort running followed by recovery periods. This style enhances your anaerobic capacity and helps you build explosive speed. Sprint intervals recruit fast-twitch muscle fibres, helping you run faster and more powerfully
- Include short, high-intensity efforts (5-30 seconds) followed by longer recovery periods;
- The goal is to push your speed to the max in short bursts, with adequate recovery between efforts.
When to Use It: These sessions are ideal for the late stage of your training cycle when you’re honing your top-end speed and preparing for race-specific intensities.
How to Integrate These Into Your Program
To create a balanced training plan, incorporate all three styles of running:
- Steady state runs for building endurance (1-3 times per week).
- Tempo runs for improving sustained speed and threshold capacity (1 time per week).
- Sprint/interval sessions for sharpening your speed and power (1 time per week).
On top of these, make sure to integrate recovery days and listen to your body’s feedback to ensure you’re building fitness while minimising injury risk.
