Long runs:
A weekly staple for many, a long run should introduce the biggest single dose of aerobic running in a given time frame. Long runs enhance general fitness and musculoskeletal strength while giving you a psychological boost from covering so much ground. Runs that get incrementally faster (known as progression runs) or contain surges and pickups further increase the training stimulus.
Easy/regular/aerobic runs:
During the base phase, regular runs are incredibly important. Since workouts are less intense and more spaced out, these runs serve as a great way to reinforce the benefits of a long run in a smaller, more manageable package.
Fartleks and tempos:
Tempo runs and fartlek sessions are generally aerobic in nature, but it’s a higher-level aerobic workout that receives support from an anaerobic energy processes. You’ll feel this shift as labored breathing and tired legs. Whether it’s a steady five-mile tempo at half-marathon pace or a 30-minute session alternating two minutes hard with one minute easy, the goal should be to stay moderately uncomfortable throughout. These workouts also serve as a good bridge toward the shorter, more intense interval sessions that define the next phase of training in the spring.
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