A blog by runners. For runners.

Interval training

What are intervals and how fast should I run them?

Definition of intervals Intervals are a type of speed training with spurts of faster running (intense effort) followed by slower running (recovery effort). They might also be called repeat workouts in some literature. The pattern can be regular (measured or timed), as with traditional intervals. Examples: one minute of fast running followed by one minute of recovery; […]

Lactic threshold training runs

What is a lactic threshold run?

Definition of lactic threshold We need oxygen like a fish needs water. When our bodies move at a rate faster than we can deliver oxygen to our muscles, we summon energy anaerobically. A byproduct of this “borrowed” energy is lactate, which increases acidity in our muscle cells and slows our movement until we can regain […]

Medium-long runs


Definition of medium-long runs Medium-long runs, often a critical part of half marathon or marathon training, are workouts longer than usual training runs, but shorter than typical long runs. This distance is generally between 6 and 15 miles, depending on the plan. These runs are also called mid-week long runs. Medium-long runs are intended to […]

The Long Run


Definition of long runs Long runs are exactly what they sound like: they’re you’re longest run of the week. The goal of long runs is to prepare you to complete the distance of a race. The length of long runs progressively increases each week throughout training. For instance, when marathon training, your long run may […]

The Easy Run


Easy Runs. Long Runs. Fartleks. Intervals. Etc. When it comes to run types, the list seems endless. And, to make things more complicated, different training plans have different definitions for each. This week, we’re tackling popular types of runs, one-by-one, and deciphering the pace for each. First up: The Easy Run. Definition of easy runs […]