Training
48 terms
10% Rule
A golden guideline for injury prevention: never increase your weekly mileage by more than 10% from the previous week.
A Race
The most important race of your season, where you aim for a Personal Best and fully taper.
Aerobic Base
The foundation of endurance fitness, built by running at a low intensity where the body primarily uses oxygen to burn fat for fuel.
Anaerobic
"Without oxygen." High-intensity exercise where the body demands energy faster than oxygen can be delivered, producing lactate.
B Race
A secondary race used for training or testing fitness, run at a hard effort but without a full taper.
Base Building
The foundational phase of training focused on increasing weekly mileage at an easy pace to build aerobic capacity and durability.
Brick
A triathlon workout consisting of two disciplines (usually Bike + Run) done back-to-back to simulate race conditions.
C Race
A low-priority race done purely for fun or as a supported long run, with no specific time goal.
Cadence
The number of steps you take per minute while running, typically measured in SPM (steps per minute).
Cool-down
Low-intensity activity performed after a hard workout or race to gradually return the body to a resting state and aid recovery.
Couch to 5K
Couch to 5K (C25K): From Zero to Runner
Cross Training (XT)
Alternative exercises like cycling, swimming, or strength training used to build fitness while giving running muscles a break.
Daniels' Running Formula
The scientific training methodology developed by Jack Daniels, introducing concepts like VDOT and specific training intensities (E, M, T, I, R).
Double Day
Running twice in a single day, typically one hard session and one very easy recovery session, used to increase total volume while allowing for mid-day rest.
Dynamic Stretching
Active movements where joints and muscles go through a full range of motion, used to warm up the body before running.
Easy Run / Recovery Run
A slow, comfortable run designed to promote active recovery while building aerobic base—the most important and most neglected run type.
Fartlek
A Swedish training method meaning "speed play" that combines continuous running with varied pace intervals.
Foam Rolling
A form of self-myofascial release (SMR) using a cylindrical tool to apply pressure to muscles, helping to reduce tightness and improve blood flow.
Galloway Method
A run-walk-run strategy popularized by Olympian Jeff Galloway to help runners of all abilities finish distances without injury.
Glycogen Depletion
The state where the body's stored carbohydrate reserves run low, leading to fatigue and "bonking."
Heart Rate Zone
Heart Rate Zones: Train Smarter, Not Harder
Hill Repeats
A workout involving running up a steep incline multiple times at high intensity, used to build leg strength and cardiovascular power.
Intervals
A speed training method alternating between high-intensity running bursts and recovery periods to improve speed and VO2 max.
Junk Miles
Junk Miles: The Training Trap to Avoid
Lactate Threshold
Lactate Threshold: The Key to Faster Running
LSD (Long Slow Distance)
A training method focused on running long distances at a comfortable, conversational pace to build aerobic endurance.
Macrocycle
The longest period of a training plan, typically representing the entire duration from the start of training to the goal race (e.g., 4-6 months).
MAF 180
A popular training method created by Dr. Phil Maffetone, where training intensity is strictly limited to a heart rate of 180 minus your age.
McMillan Calculator
A widely used online tool created by Coach Greg McMillan that predicts race times and calculates training paces based on recent performances.
Mesocycle
A medium-term training block within a macrocycle, usually lasting 4-6 weeks, focused on a specific goal like base building or speed.
Microcycle
The shortest unit of training, typically a single week (7 days), detailing the specific daily runs and rest periods.
Peak Week
The week of highest volume and intensity in a training cycle, usually occurring 3-4 weeks before a goal race.
Perceived Exertion
A subjective measure of how hard you feel your body is working during exercise.
Plyometrics
Explosive exercises, such as jumping and hopping, designed to increase power, speed, and running economy by training the "stretch-shortening cycle."
Recovery Run
A very easy, short run done within 24 hours of a hard workout or race.
RPE
Rate of Perceived Exertion. A subjective scale (usually 1-10) to measure how hard a workout feels.
Shakeout Run
A short, very easy run (15-20 mins) done the day before a race to keep legs loose and calm nerves.
Static Stretching
Holding a stretch in a fixed position for a set period (usually 30+ seconds), best performed after a run to improve long-term flexibility.
Strength Training
Resistance exercises designed to build muscle power and durability, crucial for injury prevention and running economy.
Stride
The length of your step or a specific type of short, fast running drill used to improve mechanics.
Talk Test
A simple method to gauge running intensity based on your ability to speak.
Taper
The strategic reduction of training volume before a big race to allow your body to fully recover and peak on race day.
Tempo Run
A sustained effort run at "comfortably hard" pace, designed to improve your lactate threshold.
Track Workout
A structured session performed on a running track (usually 400m), focusing on specific distances and recovery intervals to build speed and pacing precision.
VO2 Max
The maximum amount of oxygen your body can utilize during intense exercise—the gold standard measurement of aerobic fitness.
Warm-up
Low-intensity activity performed before a workout or race to increase blood flow, raise core temperature, and prepare the body for stress.
XT (Cross Training)
Abbreviation for Cross Training, using other forms of exercise to complement running.
Yasso 800s
Yasso 800s: The Marathon Prediction Workout