Understanding the terms in your schedules
Running at different paces will not only add variety to your training, it’s also the most effective way to enhance your overall performance. Short, fast bursts will improve your racing sharpness and your body’s capacity to pump blood and oxygen to your muscles; easing off the accelerator over longer distances will build muscle-strength and prime your body for the loading demands of prolonged exercise.
Understanding the purpose of each workout is key to maximising the benefits of our training schedules, especially if you need to shuffle sessions around within the week to suit your other commitments. Completing hard workouts on consecutive days, for example, will leave you exhausted and more susceptible to injury - instead, it’s important to follow each hard day with an easier session to allow your body time to recover.
Spend a minute familiarising yourself with the training terms in the pace guide below so you know just how hard you should be pushing yourself during each workout. Then, either check out our training-pace calculator for a better indication of how these intensities translate in practice (calculated from a recent race time) or read our ultimate guide to heart-rate training for the most objective way of monitoring your progress.
To calculate your working heart rate, subtract your resting heart rate from your maximum; take the appropriate percentage of this figure, and then add it to your resting rate to find your target training rate.
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