When you’re starting out running, it’s tempting to think that you should push yourself every run. But this is unsustainable and will ultimately lead to injuries, and take the enjoyment out of it. So don’t do that no matter how tempting it is. The key is to build a sustainable structure to your running. What I’ve found useful is understanding the reason behind each run so I’m going to go through what I consider to be 3 of the most important types of runs.
Easy Runs – Your Training Foundation
First of all, what is it?
Easy runs are exactly what they say on the tin, easy. They’re run at what you would consider a comfortable pace. They’re relaxed and as you gain aerobic fitness they should be done at a conversational pace, meaning you can have a conversation without gasping for air. Another way I like to look at it is, you shouldn’t be breathing heavily. So try running without listening to music so that you’re actually able to hear what your breathing is telling you. One thing to note is this can vary from day to day.
They should feel like you’re holding back and when you get to the end, you feel like you can keep going. Basically, you’re not dying.
Why is this important?
They help build your aerobic base, strengthen your heart and lungs, and allow your body to adapt gradually to running without excessive strain (helping to avoid injuries). They should form the majority of your runs.
Tip
Don’t worry about your speed, if you need to walk, walk, that’s okay. The goal here is to build time on your feet and get comfortable with moving for longer and longer periods of time.
Interval Runs – Getting Stronger & Faster
What are intervals?
Interval runs involve short bursts of faster running followed by periods of walking or slow jogging, or resting to recover. For example: run for 1 minute, walk or rest for 1 minute, and repeat. They should feel challenging, but not impossible. You should feel like you’re working and out of breath, but after the rest period you should be able to go again.
What are the benefits?
Intervals improve your cardiovascular fitness, they teach your body to handle higher intensity, and help you build speed and strength. Plus, it’s great fun to just let your legs fly! Another great option are hill sprints to help with the strength
Tip
Don’t go out too fast, remember to find a pace that you’re able to consistently do 10/15 times. Better to maintain consistent pace across them rather than getting slower and slower
Long Runs – Stamina & Mental
What is it?
Your weekly long run is as the name suggests, the longest run of your week, done at an easy, relaxed pace. Again, with this you shouldn’t be out of breath and should be able to hold a conversation, especially for the beginning parts. At the end, it will get tougher as the goal is to feel like you’ve challenged yourself, but you’re not broken.
Why does it matter?
Long runs improve your aerobic endurance, boost mental resilience, and help your muscles, joints, and connective tissues adapt to the demands of running longer distances and more. Even if you’re only training for a 5k, long runs are still helpful as they will make your body stronger and even make the 5km distance easy.
Tip
Start with a distance that’s just a little longer than your usual run. Add 5–10 minutes or 1km every 1–2 weeks. Especially when upping the distance, it’s okay to take walking breaks.
What should your week look like?
Mixing up your runs gives your training structure, variety, and purpose. It also keeps things interesting and helps you avoid burnout or injury. The three types of runs above are my non-negotiables each week, but I do like to add in additional easy runs. So my week ends up looking like 3-4 easy runs, 1 track session and 1 long run. I tend to do my long runs on the weekend as you have more time to get them in.
If you do these consistently for months, you won’t be able to recognise your running ability right now.
If you’re looking for help in how to structure a plan for 2 months, get in touch and we can talk through it.
JC Running Coach 
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