Types of Training (or Training Zones)

The second instalement of Daniels Running formula summary:

Easy runs

Easy runs (Warm Up, Cool down, Recovery run, Recovery within workout, Long runs) promote desirable cell changes and develop the cardio system. Easy runs should be done between 65-79% Max HR (125-152). The benefit of easy runs are more a function of time spent running than intensity. Daniels suggests that long runs should be 25% of weekly mileage to a max of 2.5 hours.

NB: 1) My easy runs are always at the max end of the intensity scale, therefore I could slow them done a little for the same benefit
2) I often do way more than 25% of mileage on my long run – typically in marathon training my long runs are up to 35-40% of my weekly mileage, however I don't do a really long run every week so sometimes they would be 20-25%.

Marathon Paced Running

Particularly useful for runners preparing for marathon. These runs should be done at 80-90% of Max HR (154-173). They can be done as steady runs or long repeats up to 90 mins. Elite marathon runners can race at about 89% of Max HR, where less elite runners race below this.

NB: I ran Canberra 06 at average of 169 (88%), Sydney 06 at average of 173 (90%). Maybe my Max HR is not right!

Threshold Training

There are two varieties of threshold training: steady prolonged runs (tempo runs) and intermittent runs (cruise intervals) both run at the same intensity. Threshold training is great for improving endurance. The intensity is a speed of running beyond which lactate progressively accumulates. This is generally in the range of 88-92% Max HR (169-177). Tempo runs can be between 20-60 mins and cruise intervals can be up to 15mins with 20% recovery time in between repeat. Can be up to 10% of weekly mileage. (apx. 8k)

NB: I never do these types of runs and I should.

Intervals

Intervals are designed to stress the runners Vo2Max (aerobic capacity), more through a single session of intermittent running than could be accomplished in a hard continuous run. It takes about 2 mins for the system to gear up to functioning at Vo2max, so the ideal duration f an interval is 3-5 mins each. The reason for not going over 5 mins is to prevent too great an anaerobic involvement, which can result in a pretty stressful lactate build-up. The intensity should be between 98-100% of Max HR (188-192). You can go faster than this however the purpose of the session is to obtain the optimal result with the least possible stress. Can be up to 8% of weekly mileage. (apx 6k).

Reps

Reps involve repeating a particular workout a number of times to become comfortable running fairly fast, feeing light on the feet and efficiently running at race pace or sometimes faster than race pace for longer races. Reps aren't directly associated with Vo2Max, the are designed to improve economy and speed. Reps can be up to 2 mins each with full recoveries. Can be up to 5% of total mileage (apx 4k).

NB: I never do reps and probably should, however can't imagine myself commiting to periodic training sessions like this.