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Run 100 km in ONE month

Run 100 km in ONE month

8:20 PM on Thursday, January 31, 2019



What type of running training do you do when you say, “you’re going for a run?” Most people tend to stick to their usual route, pace, and distance. However, this means that you are missing out on different types of running exercises that you can do that will mix things up while giving you great benefits. So, here we run (pun intended) you through some alternate running exercises that you can try.

Try these different types of running workouts!
1. Base Run
In a base run, you run at your natural pace to build up aerobic capacity. Base runs are what usually makes up the brunt of your running training and because it shouldn’t be too challenging, they can be done quite often.

2. Progression Run
A bit more difficult than the base run, this type of training means that you run at your natural pace but finish it at a faster rate. So you gradually become faster as you keep going.

This is a moderately-challenging workout that will help improve your running stamina. It’s great if you’re looking for something more difficult than the base run but not as intense as other different types of running.

3. Fartlek
Don’t forget that running doesn’t need to be all about serious hard work—it should be fun as well! Fartlek is a fun running exercise that you may have already done before. It is similar to interval training but in a less-structured way and not as intense.

It is when you push yourself to keep going until you hit that street sign, or maybe that tree up ahead. Then, you slow down to recover before speeding up until you reach the red car parked at the end of the street! Fartlek is Swedish for ‘speed play’, so play around with your running and have some fun with it.

4. Interval Training
Interval runs with a mixture of low-moderate and high-intensity runs. You’ll do short bursts of fast runs where you put in more effort, followed by longer periods of jogging and less intense running. Interval training means that you will alternate between the two.

The intense interval is where you really push yourself, counting down the seconds until you hit the lighter intervals where the moderate intensity means you can take a break, without stopping.

5. Sprints
Whether you are a sprinter or long distance runner, sprinting is beneficial for everyone. Sprinting helps to build up muscular strength, and power so that you can actually run faster. And if you think that as a long-distance runner sprinting won’t help you, think again. Sprints actually help you run for longer. It conditions your body to be able to run for more distance without fatiguing as quickly.

6. Hill Repeats
Don’t just limit yourself to the flat ground that only has a couple of slight hills along the route. Try hill repeats. Find a big hill (no cheating!), where it is a struggle to run up from the bottom.

Start from the bottom of the hill, choose a destination point at the top of the hill and sprint up the hill to get there as fast as you can. Jog back to your starting point, and repeat!

The distance will be much shorter than your usual run, but the high-intensity sprint, as well as the steep incline, will make this very challenging. But worth it!

By incorporating hill repeats into your training, you’ll find that you will build up endurance and won’t feel as fatigued as quickly.

7. Tempo Run
Different types of running include tempo runs. Tempo run refers to a “comfortably hard” pace that you can maintain for a long period of time, such as in a marathon.

Basically, when you run, your muscles build up lactic acid, a metabolic byproduct that causes them to fatigue. The intention of a tempo run is to increase your threshold so that your muscles don’t fatigue as fast so you can keep running for longer.

This is why tempo runs are especially beneficial for marathoners.