Happy National Running Day!
Hope you got to run today. I ran 400 meter repeats this morning and wore my legs out! I’m sure I’ll be regretting it tonite when I hit the weights but it’ll be a good kind of sore ;).
Now, in order to celebrate National Running Day, I thought it would be a good idea to do a little Running 101. This is mainly for my family (the only people who probably ever read my blog) and any newbies out there, in case you wonder what I’m talking about when I say things like, “I’m doing 400 meter repeats” or “I ran a fartlek today”.
So just for you, a little Running 101
Fartlek is swedish for “speed play” and fartleks are my favorite form of speed work because I’m half swedish and I like to say “who fartlek’d”. Not really. I am part swede but the reason I like them is because they are unstructured and I’m kind of a do it yourself and don’t follow the program kinda girl, sorta.
In a fartlek workout you start by warming up with a jog and then alternate moderate to fast running with easy jogging for recovery. A fartlek is not timed and you can run as long as you feel you can.
You can run fartlek’s anywhere. When I run them outside I jog for a while and then I speed up until I reach a stop sign or a new street and then I jog again and then repeat until I’m too tired to keep it up usually for around 6 miles.
On the treadmill I run the first half mile at a slower speed and then I race it up for ½ a mile and then back to a slower speed and so on. Basically, I speed up and slow down as much as I can. You get the point.
Fartlek training is very flexible but it can also help you increase your speed and endurance.
A tempo run is when you run at a comfortably hard effort for a period of time.
When I do a tempo run, I start out with an easy 2 minute jog and then I slowly speed up just to the point where I am aware of my breathing and need to concentrate. I probably could not hold a conversation at this level other than 2 or 3 words at a time but I’m not gasping for air either. It’s definitely a harder run but it’s not full out speed.
I hold that pace for my entire run and then cool down for a few minutes at the end. I usually run anywhere from 4-7 mile tempo runs but you can do whatever feels best for you.
400 Meter Repeats
400 meter repeats are really fast runs for 400 meters (about 1/4 of a mile) with recovery jogging in between.
Here is how you do them. Run a mile as fast as you can. Whatever your time is, divide that by 4. This is the time you’ll want to run the 400 meters in. So, if you ran an 8 minute mile, you’ll run the 400’s in 2 minutes. Then you’ll jog for 2 minutes.
Run your 400 meters, jog for 2 minutes, repeat.
I like to do 10 repeats but some people do more and some do less. You’ll have to figure out what your body is comfortable with and then start there.
Yasso 800’s are the same concept of 400 meter repeats. Here’s how to run yasso 800’s.
Determine your marathon goal time in hours and minutes and convert this to minutes and seconds. For example, if your marathon goal is 4 hours and 30 minutes then convert that to 4 minutes and 30 seconds.
Now, run 800 meters (1/2 mile) in 4 minutes and 30 seconds and then recover by jogging for the same amount of time, 4 minutes and 30 seconds and then repeat.
Start with three or four repetitions in the first week and then try to add one more repetition each week until you reach ten repetitions.
And that concludes our session of Running 101 for today.
Did you run today?