Training Games

Cross train… to incorporate different activities in a training program. For example, while training for a marathon, you might cross-train by running 4 days a week, bicycling 1 day a week, and weight-training 1 day a week.

Easy run… running at a comfortable pace, during which you can talk to your running buddy without too much panting

Fartlek… this is a Swedish term that means “speed play.” It refers to a run where you integrate periods of running fast whenever you want, for however long you desire. It’s less structured than interval training or repeats where you run fast and rest at prescribed times. Hence, the idea with fartlek is that this running session is FUN. It’s speed play, not work.

Interval training… a running training session during which you run continuously, but integrate a period of faster running (“speedwork”). In the beginning of the session, you run slow and easy, then gradually increase your pace (run faster) during the middle of your running session, then slow back down again for the last ‘X’ amount of minutes at the end of your run.

Long run… during marathon training, once a week runners go on a long run – the longest mileage run of the week, run at a pace at which you can talk to your running buddy somewhat easily. This long run helps build endurance (www.bupa.co.uk) . This distances slowly increases over the course of the marathon training program.

Pace… refers to a steady rate of covering a distance or typically the rate that you can run a mile. For example, a “10 minute – mile” pace means that you run each mile in 10 minutes. Some children don’t run at a steady pace, they tend to sprint and then stop!

Race pace... the rate (minutes per mile) you expect to run each mile in a race

Recovery… a period of time during which you ‘rest’ and let the body recuperate. During a training session, you might run fast for 1 minute, and then let your body ‘recover’ by walking or light jogging for 2 minutes or longer. Recovery might also refer to one or more days of no activity, in order to let your muscles re-build and strengthen before exercising again.

Repeats… a training term used to describe ‘repeated’ activity. For example, a runner might say they did “400-meter repeats.” This means the runner ran faster than their comfortable pace, for 400 meters, or ¼ mile. Then the runner rested/recovered by walking or light jogging for a prescribed time/distance. Then she ran fast again for 400 meters. Maybe the runner tells you she did “5 400 meter repeats.” Or, in a training schedule, you might see that on Wednesday you have to do “5 x 400m.” This means –do the run-fast-for-400-meters-and-rest cycle 5 times.

Speedwork… any training session that involves time spent running faster. Speedwork includes “repeats,” “interval training,” “fartleks,” “sprints,” etc. It helps you increase your pace. It involves shorter running sessions, and you should feel like you are working at a ‘10’ out of ’10’ perceived rate of exertion. Push yourself! (From Marathon, by Hal Higdon, and www.bupa.co.uk)
Sprint… an all-out, run as fast as you can run (for a short distance)

Taper… the gradual reduction of mileage in a training program, before the big race (especially a marathon)

Tempo run… a run at a hard but controlled pace where you work on building your pace, but avoid the fatigue and soreness of harder speedwork. You should feel like you are working at an ‘8’ out of ’10’ perceived rate of exertion. (www.bupa.co.uk)