3 Essential Weekly Runs to Enhance Your Running Performance

3 Essential Weekly Runs to Enhance Your Running Performance

Looking to take your running to the next level? In this article, we’ll explore the three essential weekly runs that every runner should include in their training plan: Speed Work, Tempo Runs, and Long Runs. We’ll delve into why they are crucial, how hard you should push yourself during each type, and provide examples of effective session types for each one. Whether you’re a beginner or an advanced runner, these tips will help you unlock your full potential.

The Power of 3: Essential Weekly Runs

Are you eager to see a rapid improvement in your running performance? Incorporating these three key runs into your weekly training schedule can significantly boost your speed and endurance within just six weeks.

This article will focus on:

  • Speed Work
  • Tempo Runs
  • Long Runs

We’ll discuss their benefits, the optimal intensity for each, and provide sample session plans to guide your training.

The beauty of these three sessions lies in their efficiency. By prioritizing these workouts, you ensure that every training session has a specific purpose, unlike simply running at the same pace every time. However, it’s important to note that these workouts are challenging. If you prefer leisurely jogs, they may not be the ideal fit for you. But if you’re serious about improving your speed and endurance, keep reading!

**Important Note:** Between these key sessions, incorporate easy jogs lasting 20-45 minutes at a conversational pace. Allow ample recovery time between challenging workouts to prevent overtraining and ensure optimal performance.

1. Speed Work Runs

Speed work sessions are designed to increase your running pace and improve your overall efficiency. They typically involve short, intense intervals followed by brief recovery periods.

Why Speed Work Matters:

  • **Improved Running Form:** Helps refine your running technique.
  • **Enhanced VO2 Max:** Boosts your body’s ability to utilize oxygen.
  • **Increased Comfort Zones:** Pushes your limits and expands your capabilities.

How Hard Should You Run?

Push yourself to your limits during each interval, but maintain a consistent effort throughout the entire session. Avoid sprinting the first few reps and then fading. Aim for a perceived exertion level of 8-9 out of 10 (where 10 is your maximum effort).

**Important:** Heart rate monitoring may not be the most accurate indicator during short, intense intervals as it takes time to reflect the true effort. Focus on your perceived exertion level instead.

Sample Speed Work Sessions:

  • **Speed Session 1:** 8 x 400m hard but sustainable efforts with 2-3 minutes of rest between each interval.
    • **Beginner Modification:** Start with 4 efforts and gradually increase to 8.
    • **Alternative:** 8 x 90 seconds if unable to use meters.
  • **Speed Session 2:** 4 x 800m hard efforts with 3-4 minutes of rest between each interval.
    • **Beginner Modification:** Start with 2 efforts and gradually increase to 4.
    • **Alternative:** 3-minute efforts instead of 800m.

**Always include a 10-minute warm-up jog and a 5-minute cool-down jog for all interval sessions.**

2. Tempo Runs

Tempo runs involve sustained, moderately paced efforts over an extended duration. These runs help improve your lactate threshold and boost your aerobic capacity.

Why Tempo Runs Are Crucial:

  • **Enhanced Lactate Threshold:** Trains your body to clear lactic acid more efficiently.
  • **Improved Aerobic Capacity:** Increases your body’s ability to utilize oxygen during exercise.
  • **Sustained Pace Improvement:** Helps you maintain a consistent pace for longer distances.

How Hard Should You Run?

Aim for a challenging but sustainable pace, where you can still barely hold a conversation. Target a heart rate of 80-90% of your maximum heart rate. Remember, it may take a few minutes for your heart rate to accurately reflect your effort.

**Breaking Down Tempo Runs:** To make them more mentally manageable, consider breaking your tempo runs into shorter sections.

Sample Tempo Run Sessions:

  • **Tempo Run Session 1:** 3 x 10-minute efforts at a moderately hard effort (perceived exertion of 7 out of 10) with 1-2 minutes of jog rest between each effort.
    • **Beginner Modification:** Start with 1 x 10-minute effort and gradually increase to 3.
  • **Tempo Run Session 2:** 5 x 5-minute efforts at a moderately hard effort (perceived exertion of 7-8 out of 10) with 1-2 minutes of jog rest between each effort.

**Always include a 10-minute warm-up jog and a 5-minute cool-down jog for all tempo runs.**

3. Long Runs

Long runs are slow, steady-state efforts that significantly improve your aerobic endurance and prepare you for longer races.

Why Long Runs Are Essential:

  • **Enhanced Aerobic Endurance:** Builds cardiovascular and muscular endurance.
  • **Improved Mental Toughness:** Helps you overcome mental barriers and tackle longer distances with confidence.

How Hard Should You Run?

Maintain a comfortable and conversational pace. Aim for a heart rate of 65-75% of your maximum heart rate.

Sample Long Run Sessions:

  • **10k Runner:** 60-90 minutes at 65-75% maximum heart rate.
  • **Half Marathon Runner:** 90 minutes to 2 hours at 65-75% maximum heart rate.
  • **Marathon Runner:** 2 to 3 hours at 65-75% maximum heart rate.

**Important:** Gradually increase your long-run distance to avoid injury. Start with a comfortable distance and increase it by no more than 5% per week.

Exceptions to the Rule

  • **Triathletes:** If you’re already training hard for swimming and cycling, consider reducing the frequency of these three key run sessions. For example, you could combine your tempo and speed work into a single workout and replace the tempo run with a recovery run.
  • **Marathon Runners:** If fitting three hard run workouts into your weekly schedule proves challenging, consider replacing the tempo run with a recovery run and incorporating marathon race pace sections into your long run.

**Remember:**

* **Consistency is Key:** Stick to your training plan as consistently as possible for optimal results.
* **Listen to Your Body:** Rest when you need it and don’t push yourself too hard, especially when starting.
* **Enjoy the Process:** Running should be enjoyable. Find ways to make your workouts fun and motivating.

By incorporating these three essential runs into your weekly training schedule and following these guidelines, you’ll be well on your way to achieving your running goals.

**Disclaimer:** This information is for general knowledge and informational purposes only and does not constitute medical advice. Consult with a healthcare professional before starting any new exercise program.

If you still feel like you need a little extra help planning your training, check out our 900+ training plans which have something for everyone. Or if you’d like some help to pick a plan, we’ll find the perfect training plan for you.

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Phil Mosley (Coach & Founder)
Phil Mosley (Coach & Founder)

Phil is a recognised endurance expert who founded MyProCoach in 2010 to offer smart training plans that still leave quality time for your family, friends & career - complete with highly-rated coach support (he has sold over 40,000 so far). Learn more here!

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