359: Easy, Tempo, Hard: The Triple Pillars of a Successful Running Plan

The Essential Trio of Runs for a Dynamic Training Plan

Running isn't just about lacing up your shoes and hitting the pavement; it's about training smart to improve, stay motivated, and avoid injuries. Every runner's training plan should encompass a variety of runs, specifically designed to foster different aspects of endurance, strength, and speed. We dive deep into the three indispensable types of runs that should feature in your training regimen: easy runs, tempo runs, and hard intervals. Here's a breakdown of each type and why they're critical for your growth as a runner.

L2: The Easy Runs – Building Aerobic Capacity

At the heart of any running program are the easy runs, or what's referred to as L2 runs. These runs are all about endurance and efficiency. Running at a pace that's a 2 to 3 out of 10 on the effort scale ensures you're working within an aerobic zone, meaning your body can supply enough oxygen to your muscles to sustain effort without dipping into anaerobic reserves. This level of running builds aerobic capacity, enhances blood flow, increases mitochondria (the powerhouses of your cells), and lays the foundation for sustaining longer efforts.

Easy runs should feel, well, easy. You should be able to hold a conversation without gasping for air. This level of effort encourages your body to build new capillary networks, increasing the efficiency of oxygen use and strengthen your cardiovascular system. Moreover, it teaches your body to burn fat more effectively, a crucial energy source for long-distance running.

L5: The Tempo Runs – Pushing the Comfort Zone

Tempo runs, or L5 runs, are designed to push you into a comfortably hard effort level, around a 5 or 6 out of 10. These are the kinds of runs that make you stronger mentally and physically, teaching you how to sustain a challenging pace over time. Tempo runs are vital for improving your lactate threshold, the point at which your body starts to accumulate lactate faster than it can clear it, leading to fatigue.

The beauty of tempo runs lies in their ability to shift what feels hard into something more manageable. By regularly including tempo runs in your training, you're teaching your body to be more efficient at a higher effort level, which translates to faster race times without a perceived increase in exertion.

L8: The Hard Intervals – Speed work Makes the Dream Work

At the apex of your weekly training should be L8 runs, or hard intervals. These are short, sharp bursts of speed that significantly improve your anaerobic capacity, increase muscle recruitment, and boost your speed and power. These intense efforts are followed by periods of rest or low intensity to recover before going again.

Despite the temptation to skip speed work, especially for distance runners, incorporating hard intervals improves your running economy and can lead to breakthroughs in performance across all distances. From enhancing fast-twitch muscle fiber efficiency to boosting your metabolism long after the workout is finished, L8 runs are a powerhouse of benefits, especially as we get older.

Balancing these three types of runs throughout your week creates a holistic training approach that covers all bases: endurance, threshold, and speed. By varying your training stimulus, you not only improve more significantly as a runner but also keep the process engaging and rewarding. Understanding the purpose behind each run and integrating them into your training smartly is the key to running success.

Remember, real improvement comes from variety, recovery, and intelligently pushing your limits. So lace up, hit the road, and let the transformation begin!