TEAM | Run Guides | Glossary


Everything you need to know, high-level

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Easy running should be held at a pace that you can maintain a full conversation throughout. Make sure that you're in control of these runs because they will make up the bulk of your training week and when they're run too hard, you aren't recovering enough in between your higher quality training days. Imagine you're on the phonethe
entire run!

Down Week

This is where your training plan is split up into smaller mini training blocks. In a 'down week' it gives your body the opportunity to recover and repair before you start to build up again. This type of training week is great for a mental and physical reset. These weeks can coincide with race weeks or just an
opportunity to reduce volume leading into a target race.


In most cases, unless stated otherwise, intervals should be done at 80% of maximum on that given day. For recovery periods, these should be done at either a walk or an easy jog. Most of
the sessions if not all will state an effort or pace but it's always handy to have this rule of thumb in the back of your
mind when starting a workout so you don't run too hard too early on in the session.


Fartlek is a type of unstructured speedwork. It generally involves a continuous run where there are periods of faster running, mixed with periods of easy or steady running. Time rather than speed is the best measurement here. For instance, if you run one minute at a faster effort, then run three minutes at easier effort.

Long Run

Done at a steady run effort, unless fatigue becomes too much then you can slow down to easy run effort. These are a great opportunity to practice your race day fuelling or your complete race day routine. For some of your long runs, they will become a specific workout in their own right and include different paced sections.

Build Up Race

These races are dress rehearsals for the big day, where you can practice your pre-race routine, warm-up, fuelling, and race plan so that when the big day comes around you're all set.

Warming Up & Cooling Down

For your interval sessions, tempo runs, threshold runs and races, you should be including a warm up and a cool down routine. A warm up routine should be anything from 1-3 miles easy jogging depending on your preference, followed by running form drills and some strides ahead of the start. Once you finish your activity and you've taken some time to regroup, the cool down should again match the warm up jogging distance followed by some light stretching to kickstart the recovery process. Every training plan written will account for these miles.

Strength & Conditioning

An imperative part of any training plan when we talk all things running. We haven't advised which days to do your strength work but they should most certainly be in there. We recommend 1-2
sessions per week totally up to 90 minutes which is going to help prevent injuries from breakdown in training and turn any weaknesses into strength. This element of training really is the foundation that you build your progression upon. Again, we can't
emphasise enough how important this is for you to succeed.

Cross Training

A great alternative to your endurance training or in addition to your current aerobic exercise. This can be done in the pool, on an elliptical or on a bike. This type of training can supplement any of your recovery based mileage rather than your higher quality work.

Pick Up Run

This is a run that your finishing pace is faster than your starting pace. Commonly this could be split into two halves, quarters or in length of time so your pace increases in increments. These types of runs are to build your tolerance against fatigue to simulate race day conditions.


Running strides are a method used to improve your running efficiency, increase your stride length and increase your power output. These are normally between 10 - 20 seconds with a walk back recovery, and are best done before your interval workouts and races as part of your warm up or after your easier runs to shake out the build up of fatigue or lactic before your next faster running day.

Threshold Runs

Here you run at a pace where lactate does not accumulate significantly in the blood during your workout, but instead remains at a constant level. It's difficult to find your exact threshold pace because every runner will be different but in line with your goal, we've put a pace that will in the right area. The further you can develop your lactate threshold, the more efficient you can be running at that pace which is really important and beneficial for your running.