Benefits: Resistance to injury (durability), base building, stronger heart, vascular/cellular adaptations Min/Max Ranges of Volume: At least 30 minutes, no more than 150 minutes in one workout Percentage of Weekly Mileage: Long run is 25-30% of weekly mileage Example of volume if doing 40 miles (64.3 km) a week: Long run is 10-12 miles (16-19 km)

Steady-state runs, marathon pace runs

Benefits: Mental strengthening, practice pacing and drinking, builds confidence, improves stamina (tolerance of higher pace) Min/Max Ranges of Volume: Shorter-steady state runs are between 25 - 90 minutes and the pace is around half marathon pace for shorter runs or slower for longer runs. Marathon paced runs are no more than 18 miles in one workout and are done at marathon pace. Percentage of Weekly Mileage: 20% of weekly mileage per session Example of volume if doing 40 miles (64.3 km) a week: No more than 8 miles (12.8 km) of steady-state/marathon pace

Tempo and threshold workouts, Tempo Intervals, Cruise Intervals

Benefits: Improves endurance and blood lactate clearing (improved acidity buffering) Min/Max Ranges of Volume: Steady tempo runs should be between 15 and 40 minutes, with 20-25 minutes being a nice sweet spot (new runners or fast twitch type athletes stick to shorter tempos, experienced runners or slow twitch type athletes can do more). Tempo intervals are tempo efforts of 6-15 minutes broken up by short periods of recovery. 1 to 2 miles (1.6-3.2 km) per interval is most common (short recovery, 1-2 minute recovery for 1 mile (1.6 km) repeats, 2-4 minute recovery for 2 mile (3.2 km) repeats, at least 30 minutes per session). Cruise intervals are a shorter version at about 3-8 minutes long, slightly faster pace (threshold pace) with short periods of recovery (:30 to 2 minute recovery depending on length of interval). Percentage of Weekly Mileage: No more than 10% of weekly mileage per session Example of volume if doing 40 miles (64.3 km) a week: No more than 4 miles (6.4 km) of tempo (or threshold work)

Benefits: Increases aerobic power (VO2 max) - efficient use of O2 Min/Max Ranges of Volume: Between 1-8 minutes per interval, recovery is about 1/4 to 1/2 the distance of the effort, or about 1/2 to equal to the amount of time spent running hard. Recover for 1 minute less than time spent in effort - (example) 3 min hard/2 min recovery. It takes about 90-120 seconds to reach VO2 max, but shorter intervals with limited rest work well because runner starts with an elevated heart rate and are quicker to VO2 max. Percentage of Weekly Mileage: The lesser of 6.2 miles (10 km) or 8% of weekly mileage per session, 10-30 minutes at VO2 max effort is the goal Example of volume if doing 40 miles (64.3 km) a week: No more than 3.2 miles (5 km) of effort in this workout

Anerobic Intervals (repetitions)

Benefits: Improved anaerobic power, speed, running economy, neuromuscular development Min/Max Ranges of Volume: 2 minutes or less per interval, recovery two to five times as long as effort (by time) (full recovery). Intervals are run at 100% effort. This type of workout also includes strides/wind-sprints, which are short, fast running with good form. Not meant to build lactate, so usually less than 30 seconds long max. Percentage of Weekly Mileage: The lesser of 5 miles (8 km) or 5% of weekly mileage per session Example of volume if doing 40 miles (64.3 km) a week: No more than 2 miles (3.2 km) of effort in this workout

Home >> [TW] All Coaching and Business Resources >> Volume and Intensity Guidelines for Run Workouts

Volume and Intensity Guidelines for Run Workouts

By: UESCA

On: December 26, 2024

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Volume and Intensity Guidelines for Run Workouts

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