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Each of us, no matter how fast or how far we run, is bound by one guiding force: the desire to improve. Whether that means a PB, a new distance achieved, higher weekly mileages ticked off… The scope is vast.
So, no matter what your reason for wanting to better your performances, we’ve delved into the world of ‘mixing it up’, so give you some training sessions to drop into your weekly schedule.
Adding one or two of these to your plan, among the regular easy runs, is guaranteed to have you firing on all cylinders by the time the clocks go forward. Whether you’re running up mountains or hunting for a parkrun PB.
Regular running
Sessions don’t have to be fully scheduled affairs. Sometimes just getting out the door will do more than you think for your fitness!
Long Runs
You are longrunning, right? Once a week? OK, good, just checking that you are getting in a few efforts that are a decent bit longer than your easy days. Try adding in an extra-long day every three or four weeks but be careful to take it slowly at first.
Broken Long Run
Is your regular long run not enough? Incorporate an up-tempo section of running, roughly 20-30% of your total time. Like a 90min run with 35min at your regular pace, 20-25min tempo, then 30/35minm at normal pace.
Progression Running
Get out and just run easy for at least 10min, not worrying about anything except warming up. Slowly increase the effort level throughout the run, making sure you finish feeling strong and at a good effort level.
Don’t stress about sticking to certain paces or increasing at a set time; feed in your effort naturally. For a six to eight-mile run, New Balance coach Steve Vernon recommends starting at marathon speed and gradually bringing it down to your half marathon pace.
Hill sessions
If your racing is going to take in a fair amount of ascent, it pays to be specific in your training. And even if you’re not doing the UTMB next year, hill efforts will build good form and boost your power.
Alternating Uphills
Ultra runner and coach Doug Stewart stresses the importance of prolonged hill sessions for longer races. One of his favourites, and a staple of many of his training programmes, is alternating 2min power hiking and 2min fast feet jogging up a steep gradient, repeating for a set time or distance.
You can perform this on the treadmill unless you’re lucky enough to live somewhere with a long enough climb. Doug says: “Not only does this session target the leg muscles in two different ways, but it allows you to experiment with which technique is faster and easier for you on different gradients.”
Step Up The Steepness
Salomon athlete Max Nicholls swears by the treadmill for this one. He preps for uphill races by using an indoor trainer for 3min efforts, starting on 10% incline and increasing by 1% each rep (six in total). Keep the pace the same, with the increase in difficulty coming from the incline.
Hills (with a cruel twist)
Take one regular hill session, say, sets of 5 x 30sec hills with jog back recoveries and walk between sets. But rather than turn straight around and head back down, add 20 lunges (or your favourite leg exercise). Alternatively, find a hill that ends on a flat stretch and run the hill and stride/push for another 10sec or 50m as opposed to stopping at the top.
Sprints
Steve Vernon recommends hill sprints for improving running form, economy and turnover: “Here’s a slightly different take on what should be your favourite session for the winter,” he says. “Run about 10 sprints uphill followed by 2-3 miles at about 10k pace/effort.”
Alternatively, run 6-10 reps of 10-15 seconds on moderate gradient with good surface (which can be on road). Great for after a shorter steady run. Important: Take recoveries of at least 2min, and don’t be afraid to take long recoveries between reps. You’ll feel better for it, and better able to hit the next effort full gas.
Decent Descents
Have you ever considered practicing downhill running? Many of us don’t realise how difficult it can be, which is only exaggerated towards the end of races. Doug Stewart suggests it not only improves confidence, but also technique and ability to pick safe, quick lines on technical descents, ultimately making you quicker.
For a session, try downhill reps of 20, 40, 80, 160 and 240sec, walking back to the top of the hill as a recovery.
Fartlek sessions
Originally developed by Swedish athletics coaches in the early 20th century (so now you know!), these efforts are about running for a set time rather than distance. This style of workout comes in to its own when time is short, as you can plan exactly how long the session will take.
Solid Efforts
3min efforts at strong pace, 90sec easy between. Start out with four if you’re a beginner, progress up to eight or even more for more seasoned runners. Simple, effective fartlek.
Push Harder
Sets of 2min moderate aerobic, 30sec push, 30sec recovery between these, and 2min between sets. The 2min reps should be testing but manageable, followed by 30s where you have to focus on running economy and terrain whilst tired. Repeat six times or more. Recoveries are easy running/jogging.
Minute on/off
This is so versatile, it should be a staple for any runner whether training for 400 metres or ultras. Top UK ultra runner and coach Damian Hall points to the classic one minute hard, one minute easy session as a great way to vary speed and keep running fun regardless of experience level and ability. It can also be a good way to break up the time in the middle of a long run.
Go Longer
Sets of 5min, 3min and 2min with 2min recoveries between. American trail runner Tommy McClellan, recommends this session for a good mix of sustained efforts and some faster aerobic work. He’ll usually stick to three sets.
Interval sessions
Not just the realm of road and track runners, interval training can add a great sharpener for shorter races or add variety to a training plan. Try them in a group for maximum ‘enjoyment.’
Sandwich Race Tune up
Feeling fit and want to get some zip into the legs before a race this weekend? Try 3 x 5min (or a mile loop). Take the first one pretty comfortably, at a pace/effort that you could sustain for a 10k. Hit the next rep hard – almost as fast as you dare to go. For the final rep, return to that steady-state, controlled effort, just like the first.
Take 3min recovery, walking or jogging between each. The idea is to have the first rep almost as a final part of your warm-up, meaning that you should feel pretty ready to attack the second. The final rep teaches discipline and control.
Steady, Steady, Hard
This is more of a principle to apply to a session than a session in itself, but it’s a great way of mixing things up and tackling a few different effort levels. Basically, run sets of three, with the first two reps of each set at a ‘steady’ effort (manageable but not a jog) followed by the final rep which ratchets the pace and effort up a level.
It works really well for anywhere from 30sec intervals to 1k or so, but can be applied to nearly anything. try applying the theory to laps of a field about 500m around and take 1min between reps, and 2min between sets. The goal is to run as many sets as you feel. This allows for a good volume of work that’s both aerobically challenging but which also breaks up the rhythm at the end of each set.
Variety Pack
For this, you will need a good length trail or road loop (something where you can run for 10-20min without too much tedium), and a good hill for reps. Run 10min at tempo pace (just slower than 10k race pace), 2min recovery walking/jogging to the hill, 4x 30sec hills with 2min recovery, then another 10min tempo at the end.
Feeling great? Add another set of hills! Great for a lot of different types of runner and for different race-targets. Adapt it to suit your needs and goals, making the tempo sections longer
or faster.
Hit The Track
We’re all about mixing up terrain, so if you have one near you, get to a track. Run 200m moderate, 200m easy for 10min. Take a recovery of 2-3min then repeat. If this is too easy, try changing it to 300m ‘on’ and 100m ‘off.’ Track running is perfect for developing a good rhythm and turnover which can pay off in shorter races and on hills.
Kill or Cure!
Steve Vernon also likes to use track sessions, even for longer reps. But be aware, this one comes with a warning from the man himself: “This one’s a killer!” The session is three sets of 2k, then 1k, taking a lap to jog between. Aim for around 10k pace for the 1k reps, and slightly slower on the 2k efforts. This is a perfect way of getting a big volume session from the track session.
Back to Basics
No watch, no set distances. Take all the externals out of it and just run hard for some parts and recover for others. Run between certain landmarks (eg. run this hill and across to that tree; push this lap), or stride out until you feel a certain way. No set recoveries or times. It takes some getting used to but can be a great refresher for the mind and to learn about effort levels.
The extras…
The non-running things that will make a difference come race day! The key with a lot of these is not long, complex routines, but being consistent with them and doing it regularly, even if you can spare only a couple of minutes to do them.
Form Drills
There are a millionand-one different drills out there (the internet is your friend), but a simple routine of a few key ones, repeated over the course of a training cycle, can really help improve running form and economy. Even taking 5-10 minutes after a two runs per week to do a set of skips, and side skips, high knees and backwards lunges can really add up.
‘Mountain Legs'
This is a 3min set used by David Roche, Hoka One One athlete and one of the USA’s top trail runners. He suggests keeping a very simple, quick strength routine is key to consistency. The session is just two key exercises: 20-50 (each leg) rear lunges and 30-100 (each leg) step-ups. Simple? Yes. Easy? Try it and then see how your quads feel the next day!
Get the best from yourself
Five extra tips to keep you firing
Core and Strength
When you feel great, it’s easy to tell yourself, “Hey, when I finish, I’m going to be extra dedicated and do a core session.” This can easily remain a thought, not a reality. To combat this, set a 10-minute timer and do different exercises for 30 seconds at a time, starting and finishing the a set of 1min front plank, 30sec side planks. You can choose the exercises and know you’ll be all done in just 10 minutes.
Cross Training
Often people rely on cross training only when they’re injured, which really gives it a bad reputation! It can bolster the volume of a training cycle with less risk of injury. Cross training can include any nonrunning aerobic activities, such as swimming, cycling, rowing, etc. Want to stay out on the trail? Head out on a mountain bike – just don’t forget your spare inner-tubes!
Strength and Conditioning
Nobody wants to get injured (talk about stating the obvious, we know!), and if you are injured, everyone wants to get fit again. For this reason, don’t underestimate the importance of S&C exercises to injury-proof hips, hamstrings, knees and other crucial areas.
Don’t Forget The Easy Runs
None of these 20 workouts is going to have as keen an effect if performed in isolation, and without a decent base of endurance training. ‘Easy’ pace is that at which you can easily hold a conversation.
Team up for Training
Yes, the mornings and evenings are still dark. One of the best ways we’ve found to motivate us to run when it’s cold and dark is to meet up with pals. Or run with a spouse, friend, dog, running club; anything to give you the kick up the behind to get you out of the door!
