TRAINING PACES + INTENSITIES
Below are the different paces and intensities we train with at Liberty. Most of these you probably already know, maybe you just don't know the name for them or specifics. The actual numbers, paces, and efforts will vary depending on internal (state of readiness, hydration, etc.) and external factors (temperature, running surface, elevation, etc.). These are all things we will dicuss prior to workouts.
EASY RUNS (E)
Purpose:
Recovery; base-building
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Defining Factors/Effort Level:
Very manageable, completely comfortable pace, "conversation pace"
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When will we run E pace?
In Phase I, 4-5 times a week. In Phases II, III, and IV, 2-3 times a week.
LONG RUNS (LR)
Purpose:
Aerobic conditioning; base-building
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Defining Factors/Effort Level:
Controlled, conversational running pace that gets faster as fitness increases. Once fitness increases, athletes can expect to run at a moderate pace (M), or 65-75 seconds/mile slower than 5k race pace.
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When will we run LR pace?
Once a week, every week.
THRESHOLD OR TEMPO RUNS (T)
Purpose:
Anaerobic / Aerobic Conditioning
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Defining Factors/Effort Level:
On the edge of lactate buildup; 20-25 seconds/mile slower than 5k race pace; should be a "hard" effort.
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When will we run T pace?
During one of our two Quality workouts per week.
PROGRESSION RUN (P)
Purpose:
Anaerobic / Aerobic Conditioning
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Defining Factors/Effort Level:
Gradually progressing from a moderate run (65-75 seconds/mile slower than 5k race pace) to Tempo pace or faster.
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When will we run P pace?
During one of our two Quality workouts per week.
INTERVALS (I)
Purpose:
Increasing Aerobic Capacity; Increasing lactate threshold; form
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Defining Factors/Effort Level:
Lactate buildup begins; hard effort
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When will we run E pace?
During one or both of our two Quality workouts per week.
REPETITION PACE (R)
Purpose:
Increasing Anaerobic Capacity; speed; form
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Defining Factors/Effort Level:
Significant lactate buildup; close to maximal pace for short distances; faster than race pace.
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When will we run E pace?
In one or both of our two Quality workouts per week.