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Training to Run Distance Races

Trainable, physiological components which determine how fast you can run an endurance race include endurance, maximal oxygen uptake, lactate threshold, and speed. These components are trained with specific types of workouts. The emphasis each of these components receives during training is primarily determined by the length of the race you’re training for and where you are in your training season.

Endurance is the ability to just keep going. Initial and base training are used to focus on building endurance. In training for endurance your focus is not completing the distance is the shortest amount of time possible. It’s running below your lactate threshold, but still fast enough to maximize your endurance benefits. These runs are done at about 70 – 85% of HR max or about 0:45 – 1:30 per mile slower than marathon pace or 1:00 – 2:00 per mile slower than half-marathon pace. It’s a good idea to start your longer endurance runs slower and gradually pick up the pace. For example, start the run out at 70% HR max or 1:30 per mile slower than marathon pace and finish at 85%HRmax or 0:45 per mile slower than marathon pace.

Maximal oxygen uptake is in essence the size of your engine. The bigger your engine, the higher rate at which you can produce aerobic energy, the faster your can run. Maximal oxygen uptake improves the most with high intensity training at about 95-100% of your current maximal oxygen uptake. This is about 95-100% of HR max or about the pace you can race 3-5 km. Interval training is normally the best form of high intensity training. Pfitzinger recommends 2.5 – 5 miles of work intervals per workout. The most commonly recommended work intervals are 2-6 min in duration with recovery that is 50-90% of the work interval. It is best to jog between work intervals. Running hard for 10-15 sec, jogging slowly for 10-15 sec, and repeating until you have run 2.5-5 miles also works well.

While maximal oxygen uptake is the size of your engine, your lactate threshold determines how hard or fast you can run that engine during a race. Your speed at lactate threshold is the most important factor to determining performance in races longer than 10km. In experienced runners the speed at lactate threshold is equal to about your half marathon pace or 10-15 sec slower than your 10km pace. It can be measured most accurately in a lab like the Fitness Institute of Texas and on average is at 85-92% of HR max. Lactate threshold training includes running at lactate thresholdpace for 20-40 min either continuously or with longer intervals.

Speed is more important is races of shorter distances, but it is still important in all racing and in training. The neuromuscular system controls speed. Speed is improved by running fast and by increasing leg strength. Strides is the most common speed workout. Accelerate smoothly for 25-30 meters, hold maximal speed for 40-50 meters, and then decelerate smoothly for 25-30 meters. Strength can be improved with uphill running, weight lifting, and bounding or plyometric exercises.