Running Definitions
Tempo Run: A tempo run is a continuous run with a build-up in the middle to near 10-K race pace. A tempo run of 40 to 60 minutes would begin with 10 to 20 minutes easy running, build to 20 to 30 minutes near the middle, and then 5 to 10 minutes easy toward the end. The pace build up should be gradual, not sudden, with peak speed coming about two-thirds into the workout.
Pace Run: The pace at which you expect to run the half marathon (or whatever race you are training for). Example: 5 miles at race pace would be 5 miles at your goal half-marathon race pace, usually preceded by a short warm-up.
Long Runs: Usually between 60 and 90 minutes at a comfortable, conversational pace, except on the 3/1 days. A 3/1 run is one in which you run the first three-fourths of the distance at a comfortable pace, then accelerate to near race pace over the last one quarter of the workout (but, finish refreshed, not fatigued).
Cross Training Conversions:
One mile of swimming = four miles of running
Four miles of cycling = one mile of running
Running Makes Us Smarter: Exercise increases blood flow to the brain, according to preliminary Japanese research presented at the American College of Sports Medicine. The findings strengthen the argument that running is as good for the head as it is for the body.
Max VO2: The technical term for the maximum volume of oxygen that your body can transport to your muscles. The higher your max, the more oxygen your muscles receive, the greater your endurance. - from Amby Burfoot, Runner's World Complete Book of Running
Clubs | Links | Resources
top of page
Tempo Run: A tempo run is a continuous run with a build-up in the middle to near 10-K race pace. A tempo run of 40 to 60 minutes would begin with 10 to 20 minutes easy running, build to 20 to 30 minutes near the middle, and then 5 to 10 minutes easy toward the end. The pace build up should be gradual, not sudden, with peak speed coming about two-thirds into the workout.
Pace Run: The pace at which you expect to run the half marathon (or whatever race you are training for). Example: 5 miles at race pace would be 5 miles at your goal half-marathon race pace, usually preceded by a short warm-up.
Long Runs: Usually between 60 and 90 minutes at a comfortable, conversational pace, except on the 3/1 days. A 3/1 run is one in which you run the first three-fourths of the distance at a comfortable pace, then accelerate to near race pace over the last one quarter of the workout (but, finish refreshed, not fatigued).
Cross Training Conversions:
One mile of swimming = four miles of running
Four miles of cycling = one mile of running
Running Makes Us Smarter: Exercise increases blood flow to the brain, according to preliminary Japanese research presented at the American College of Sports Medicine. The findings strengthen the argument that running is as good for the head as it is for the body.
Max VO2: The technical term for the maximum volume of oxygen that your body can transport to your muscles. The higher your max, the more oxygen your muscles receive, the greater your endurance. - from Amby Burfoot, Runner's World Complete Book of Running
|
|
|
|
|
|
|
|
|
