At Rise, we endorse a two-phase model of training for long distance running events;
In the GPP, our goal is to build a strong aerobic base by accumulating a larger overall training volume, while also improving our maximum aerobic capacity with a small number of targeted, high-intensity interval training sessions.
In this phase, we therefore utilise a highly polarised overall training intensity distribution, which is where the vast majority of our training time is accumulated below the lactate threshold (easy running), with 1-2 high-intensity sessions per week, dependant on your goals, training history and overall durability.
Following GPP, the RSP is introduced in the weeks leading up to race day as we build confidence at our race-specific intensities, with the phase specific goal to build strength and durability at the pace we are targeting for the 21.1km or 42.2km effort.
These sessions are all about active recovery, and helping you freshen up ahead of more demanding sessions. Recovery sessions should be low physiological stress, low effort and duration, and leave you feeling better after finishing your jog then you did prior.
Long-distance runners require a well-developed aerobic base and high overall training volume, therefore, basic endurance sessions are a major component of the program. These sessions take place below the aerobic or lactate threshold, and although are more demanding than recovery sessions, do not generate large amounts of physiological stress that require significant recovery. An easy intensity mid-week run (e.g. at 140bpm) the day before a high-intensity workout, is an example of a basic endurance sessions that are the bread and butter to our athletes weekly, monthly and yearly program.
Slightly more intense than basic endurance work, aerobic threshold sessions take place right around marathon pace intensities. These sessions generate modest physiological stress but are aimed at developing endurance at marathon intensities and are often referred to as “tempo” runs.
These race specific sessions are a must for our half marathon and marathon runners. These sessions look to build fatigue resistance at intensities similar to the pace you will be running on race day and are often built into the athletes long runs in the key weeks prior to race day (e.g. 3 x 5km @ marathon pace). However, these sessions develop a large amount of fatigue in athletes and are therefore placed carefully within an overall training plan to avoid injury, illness or over training.
Our threshold is the highest intensity at which we can achieve a metabolic steady state (e.g. sustainable pace for 50 mins). These sessions take place at a higher intensity, typically involving repetitions lasting between 5 and 15 minutes. Threshold sessions are often prescribed in both the GPP and RSP and as sessions are moderately highly demanding and are a staple in all highly successful runners plans.
VO2max: At the beginning of the program, we often want to push up our maximum aerobic capacity, or VO2max, in order to give our thresholds and competitive intensities more room to improve later on. VO2max sessions involve high-intensity repetitions of 30 seconds to 5 min, with 2:1 or 1:1 time of recovery between intervals. The purpose of these sessions is to push your oxygen uptake and heart rate up to near-maximal values to drive adaptations. These sessions are highly stressful and therefore are of shorter duration, while requiring approx. 48 hours of low-intensity recovery.
Probably the least common session in long-distance runners, speed sessions involve very high or even maximal speed outputs over very short periods, with longer recovery periods and are often implemented weekly via strides, being 10 second intervals ran at the end of easy runs with large walk recovery, in order to build / maintain leg speed while not inducing high levels of physical stress on the body.
The good news? As part of our coaching at Rise you will have access to our Head Coach, who will provide you with the information you need to get ready to smash your running goal. If you want to find out more, reach out to the team today.
If you have been targeted by running content on social media, you have most likely seen the hype around the secret sauce of endurance training – Zone 2 training, with many influencers describing this as the magical training method to take your performance to the next level.
We all know that committing to a half or full marathon can be daunting, but often the biggest barrier our athletes face is understanding HOW to train for the big day.
