Why Variable Training Matters

Just as mixing up movements and intensity in training will build a fitter, more complete athlete, doing a variety of types of running workouts will increase speed, strength and endurance—while also helping to prevent the kind of overuse injuries all too common to runners. The sport’s most successful champions—we’re looking at you, Eliud—are known to incorporate a range of running workouts (and corresponding types of running shoes) to stay their fitter and healthier. Here, a glossary of some of the most common variables and how to incorporate them into your own training.

Long Run

As the name suggests, these workouts are a runner’s highest mileage and usually slowest speed, and are meant to build muscle endurance (along with mental fortitude).

Frequency: Typically once a week

Base Run

Mid-range in mileage and performed at a comfortable pace, these bread-andbutter efforts are the bulk of a runner’s mileages.

Frequency: Two or three times a week

Intervalles et fartleks

Alternant sprint à haute intensité avec une période de récupération, ces courtes rafales augmentent la vitesse et l’endurance. Les intervalles sont généralement effectués sur une piste pour composer des distances précises, tandis que les fartleks sont souvent exécutés en pistes de base.

Fréquence : une ou deux fois par semaine

Tempo Run

Ces séances à mi-distance et plus rapides poussent un coureur à une vitesse difficile — pensez à 85 % de l’effort maximum — pour aider à développer la force et l’endurance pour courir vite pendant de plus longues périodes.

Fréquence : une ou deux fois par semaine

Exécution de récupération

Généralement effectuées après une course épuisante, un contre-la-montre ou un entraînement dur, ces courses sont de courte distance, d’intensité facile et visent à donner au corps la possibilité de rebondir tout en continuant à parcourir des kilomètres.

Fréquence : au besoin

Intervals and Fartleks

Alternating high-intensity sprinting with a period of recovery, these short bursts build speed and stamina. Intervals are commonly performed on a track to dial in precise distances, while fartleks are often spliced into base runs. Frequency: Once or twice a week

Tempo Run

These mid-distance, faster sessions push a runner to a challenging speed—think 85 percent of maximum effort—to help build the strength and endurance to run fast for longer periods of time. Frequency: Once or twice a week

Recovery Run

Typically performed after a muscle-depleting race, time trial or hard workout, these runs are short in distance, easy in intensity and meant to give the body the opportunity to bounce back while continuing to log miles. Frequency: As needed