4 Types of Running Training

It's important for your progress to include different types of running training in your plan. Fartlek, Long, Pyramid and Progressive are the main ones. Find out what they mean and how they can help you progress.

Fartlek: let's play with speed

This is the training for those who want to run faster and over a longer distance.

What does it consist of?

It's essentially a training method that combines continuous running (endurance) with speed variations. Fartlek literally means "playing with speed" and derives from the Swedish words fart (speed) and lek (game).

The method was created by Swedish coach Gösta Holmér in the late 30s. It is said that the Olympic athlete was looking for a way to stop his successive failures against his Finnish rivals. That's how this type of training was born, and it has brought fruit and world records. Since then, the Fartlek running method has been adopted by many runners and athletes!

Yes, it's similar to interval training, but Fartlek is less structured. Freedom and creativity are characteristic. And intervals can be based on time, effort, distance or heart rate!

Warning

Don't overdo it. The Fartlek method requires recovery!

Main benefits:

In addition to being a flexible and fun workout:

• Improves endurance
  
• Improves speed
  
• Promotes running tactics

Long: distance matters!

This is the essential running workout for those who want to go further when it comes to distance. If you're planning to do a half marathon, a marathon, ultratrail or IronMan, this type of training is for you.

What is it?

As the name implies, long run training is long-duration training. It's essential training when preparing for longer races, such as the marathon. The idea is for the body to adapt to long races.

Long training runs will prepare your body for the metabolic and biomechanical demands of a long-distance race. Don't forget that tired muscles can be a cause of fatigue in the last few minutes of your race. And these running workouts will delay fatigue.

That's why this challenge usually involves progressive training. Together with your coach, or yourself if you don't have one, you can increase parameters such as speed and distance.

Warning

Don't make the mistake of wanting to evolve drastically from week to week. Your body needs to adapt to the wear and tear on your joints and muscles from long training sessions. Your speed should increase in line with your preparation. Overdoing long training compromises good recovery and increases the risk of injury.

Main benefits:

• Promotes adaptation to long-distance running
  
• Helps delay race fatigue
• Promotes mental preparation for races such as marathons

Pyramid: running with training phases

This is a structured running training plan to improve your performance!

What is it?

Pyramid training will include changes in distance or pace as you go down or up the pyramid. There are three types of pyramid training: increasing (the shorter the distance, the greater the speed - you increase the intensity until you reach the peak and then gradually reduce it); descending pyramid and triangular pyramid (a mixture of the first two).

The aim is to train various situations that the athlete may experience during the race.
According to a recent scientific review, the combination of longer intervals at low-intensity speeds followed by shorter intervals at higher-intensity paces has optimized athletes' endurance training. This pyramid training, by overloading the body in different ways in different running workouts, will improve conditioning, endurance and speed.

Warning

Don't limit yourself to the comfort zone distances. Go for variations and you'll see good results!

Main benefits:

• Promotes an increase in speed
  
• Increased distance
  
• Improved endurance

Progressive: "slow" goes a long way

This is a training model that teaches you to control the pace.

What is it?

Progressive running training starts at a relatively slow or easy pace, and then gets faster over the course of kilometers or minutes. For example, you might start 10 seconds slower, with a lower perception of effort, and then work up to a faster pace/effort. Let's just say it's a less intimidating workout: speed is a tough issue, physically and mentally. Progressive runs have the advantage of helping you increase your speed less abruptly. When you're more comfortable picking up the pace, you put less strain on your body.

Warning

Don't force your body with inappropriate progressions. Listen to your body. One of the advantages of progressive training is that it provides a safe pace.

Main benefits:

• Ensures time to warm up
  
• Promotes improved general conditioning
  
• Reduces the risk of injury

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