CONTINUOUS RUNNING (endurance)
Running at a constant, easy or steady pace pace for most of the run. The Sunday run would be a typical continuous run. Pace should be 60-70% effort and you should be able to easily hold a conversation.
TEMPO RUNNING (speed endurance)
Tempo runs will help your basic cruising speed of running. In a typical training week very little running is done at or near race pace. Hills and grass/track reps are done faster and recovery runs and Sunday runs are done slower. The tempo run is done at something nearer to race pace and will therefore get your heart, lungs and legs used to running that little bit faster.
It is important to try to get into the routine of doing these tempo runs, progress from this type of session is gradual. There should be a gradual increase in the effort/speed of these tempo runs. Distances vary from 4 to 8 miles.
How fast is a tempo run? You should just about be able to have a brief conversation. It is not a flat out effort; you should be able to complete the tempo run in such a state that it you are not completely exhausted. You should run at the pace that is correct for you.
FARTLEK RUNNING (speed endurance)
Fartlek, comes from the Swedish for ‘Speed Play’, combines continuous and interval training. Fartlek allows the athlete to run at varying intensity levels over distances of their choice. This type of training stresses both the aerobic and anaerobic energy pathways. Most Fartlek sessions last a minimum of 45 minutes.
Interval training is a type of physical training that involves bursts of high intensity work. This high intensity work is alternated with periods of rest or low activity. It is effective in building-up cardiovascular fitness, speed and speed endurance development.
HILLS (strength endurance)
Are great for strength work and building speed – Hills can be a hilly run, where you work hard on the hills or as hill repeats with jog recovery.