Easy Run (Easy or e)

A comfortable, conversational pace where you can easily talk in complete sentences. Most of your weekly running should be at this pace.

Recovery Run

A very easy, relaxed run designed to help your body recover after a harder workout or long run.

OFF

Take the day off from running. Rest helps your body recover and become stronger.

XT (Cross Training)

Low impact exercise that isn’t running, such as cycling, swimming, rowing, elliptical, yoga, or strength training.

Easy XT

Light cross training done at an easy effort.

OFF/XT/Recovery

No running. Choose either complete rest, cross training, or active recovery. Cross training can include cycling, swimming, yoga, elliptical, rowing, or strength training.

Aerobic Run

A relaxed, endurance building run that improves your cardiovascular fitness without excessive fatigue.

Steady Aerobic

A comfortably steady pace that is slightly faster than an easy run, but not hard. You should still feel in control throughout the run.

LT (Lactate Threshold)

Often called “comfortably hard.” This is a pace you could maintain for about an hour. You should be breathing harder but still in control, speaking only a few words at a time. LT workouts improve endurance and help you run faster over longer distances.

LT Intro

An introductory Lactate Threshold workout using shorter intervals to help you gradually get used to running at LT pace.

Tempo

Tempo runs are performed at your Lactate Threshold pace. After a 5 to 10 minute warm up, run at a comfortably hard effort for the prescribed time or distance. You should be breathing harder but still in control. Finish with a 5 to 10 minute cool down.

Speed Work

Speed workouts improve running efficiency, leg turnover, and fitness by alternating faster running with recovery periods. The number of repetitions and the duration of the fast and recovery intervals will vary throughout the training program.

8 x 30, 30

“8 x 30, 30” means run 30 seconds fast, followed by 30 seconds easy, eight times in a row.

After a thorough warm up, run for 30 seconds at about 90% to 95% effort, then recover with a 30 second easy jog. Try to maintain a consistent effort throughout the workout so your last interval is as strong as your first. Run on a soft surface whenever possible. Finish with an easy cool down jog or walk.

Hillwork

Hill workouts strengthen your running muscles, improve running form, and build power without requiring all out sprinting.

Find a hill with a moderate incline, approximately 10% to 15%. Run uphill at about 85% effort, then jog or walk back down for recovery. Start with about four repeats and gradually increase to eight to twelve repeats over time.

Strides

Short accelerations lasting about 20 to 30 seconds, or approximately 80 to 150 meters, where you gradually speed up to about 85% to 90% of your maximum speed, then slow back down. Strides improve running form, leg turnover, and running efficiency. They are smooth and relaxed, not all out sprints.

Relaxed Strides

Smooth, controlled accelerations focused on good running form, not sprinting.

Strong

A faster effort than easy pace, but still controlled. You should feel challenged without sprinting.

Fartlek

Swedish for “speed play.” Alternate faster running with easy jogging. The pace is based on effort rather than exact speed.

2 x 6 Minutes, 3 x 8 Minutes, 3 x 10 Minutes, 2 x 15 Minutes, etc.

Run at the prescribed pace for the listed amount of time, then recover with an easy jog before repeating.

Example:
3 x 10 min LT = Run 10 minutes at LT pace, jog 2 to 3 minutes, then repeat two more times.

20 Minute LT, 25 Minute LT, 30 Minute LT

Run continuously at your Lactate Threshold pace for the prescribed amount of time after warming up. Finish with an easy cool down.

4 x 800

Run four repetitions of 800 meters, about one half mile, at the prescribed pace with an easy jog between each repetition.

6 x 800

Run six repetitions of 800 meters at the prescribed pace with an easy jog between each repetition.

4 x 1200

Run four repetitions of 1,200 meters, about three quarters of a mile, at the prescribed pace with an easy jog between each repetition.

1 Mile Repeats

Run one mile at the prescribed pace, recover with an easy jog, then repeat as directed.

@10K Pace

Run at approximately the pace you could maintain during a 10K race.

MGP (Marathon Goal Pace)

The pace you plan to maintain during your goal marathon.

Controlled

Run at the prescribed pace while staying relaxed and finishing with something left in the tank. You should feel strong and in control, not exhausted.

Light Dose

A shorter or easier version of a workout designed to maintain fitness without creating excessive fatigue.

Reduced Effort

Slightly easier than your normal workout intensity to help with recovery while still gaining fitness.

Easy Jog Recovery

Slow jogging between workout intervals to allow partial recovery before the next repetition.

Workout Examples

4 to 6, 1 to 2 Minute Hill Repeats

Run four to six hill repeats, each lasting one to two minutes. Jog or walk back down the hill for recovery.

3 to 5 Miles, Fartlek 30 Seconds Fast, 30 Seconds Easy for 12 Minutes

Run three to five miles total. During the run, alternate 30 seconds fast and 30 seconds easy for 12 minutes. The total mileage includes your warm up and cool down.

10 x 30 Seconds Fast, 30 Seconds Easy

Run 30 seconds fast, then 30 seconds easy, ten times.

4 x 800 @10K Pace, 400 Meter Recovery

Run 800 meters at approximately your 10K race pace. Recover with an easy 400 meter jog or walk between each repetition.

3 to 5 Easy, with 8 x 20 Second Hill Strides

Run three to five easy miles and include eight relaxed uphill strides lasting about 20 seconds each.

Helpful Tip

Remember, most Austin Fit runs should feel easy. Hard workouts are designed to make you stronger, but easy days are just as important. If you’re ever unsure about the correct pace or workout, ask your coach. We’re here to help you every step of the way.