Training schedules need to be efficient and fun. Thats why we use a broad variety of training types. Different training types will get different results. You will train speed, endurance, strength and stamina if you vary your efforts and it makes training more fun. Here you will find the different workouts:
Walk / Light jog: This speed is walking or jogging for warming up or cooling down. Your heart rate and breathing should be slightly elevated. This is essential to get your body ready for training. Loosen your muscles, and prepare your mind!
Smooth run: Smooth runs help you to recover from intense training. You will have the urge to go faster, but take it easy!! When you finish, you should be refreshed, not tired. This is the calorie-burning pace!
Active run: The goal of the active run is to work on your efficiency and endurance and increase the distance you can run. You should be able to have a conversation during the run. The active run is your race pace.
Speedy run: Speedy runs improve your running pace. The goal is to maintain a hard but controlled fast pace. Make your stride a bit longer than in your active runs. A speedy session is usually built up with some easy pace running in between.
Fast run: This is sprinting. Only do this when you are in good shape and are used to running at speedy pace for a short distance (200-400 meters) in interval training. Fast running should only be used for short distances and (when you can see the finish line)!
Recovery: Take your well-deserved rest. Do some stretching to keep your body from hurting later
Active Recovery: Take your rest but do some fitness exercises. We recommend squats to train your leg muscles and sit-ups to train your core. You will find some examples here
Fartlek: “Fartlek” means “speed play” in Swedish. It’s a fun exercise that combines fast and slow running (jog, smooth run, active run, and fast run). There is no set distance or structure, but you should set goals along the way (i.e. “I will run fast until the next tree”) and recover with a slower pace after you reach each goal. After you recover, set another goal. Try to push yourself, but listen to your body!
Hills: As the name suggests, find a hill, and run up it at a speedy pace. Then, run slowly down it at smooth pace. Repeat.
Interval: Interval training combines short, high-intensity bursts of speed with slow recovery runs . You should have a solid foundation of aerobic fitness before performing high-intensity training of any kind