training

The foundation of endurance fitness, built by running at a low intensity where the body primarily uses oxygen to burn fat for fuel.

"Without oxygen." High-intensity exercise where the body demands energy faster than oxygen can be delivered, producing lactate.

A secondary race used for training or testing fitness, run at a hard effort but without a full taper.

The foundational phase of training focused on increasing weekly mileage at an easy pace to build aerobic capacity and durability.

A triathlon workout consisting of two disciplines (usually Bike + Run) done back-to-back to simulate race conditions.

A low-priority race done purely for fun or as a supported long run, with no specific time goal.

Couch to 5K (C25K): From Zero to Runner

A durable, comfortable running shoe designed to handle the bulk of your weekly mileage.

The scientific training methodology developed by Jack Daniels, introducing concepts like VDOT and specific training intensities (E, M, T, I, R).

The muscle pain and stiffness that develops 24-72 hours after exercise, especially after unaccustomed or intense workouts.

A slow, comfortable run designed to promote active recovery while building aerobic base—the most important and most neglected run type.

A Swedish training method meaning "speed play" that combines continuous running with varied pace intervals.

A run-walk-run strategy popularized by Olympian Jeff Galloway to help runners of all abilities finish distances without injury.

Heart Rate Zones: Train Smarter, Not Harder

A speed training method alternating between high-intensity running bursts and recovery periods to improve speed and VO2 max.

Junk Miles: The Training Trap to Avoid

Lactate Threshold: The Key to Faster Running

A training method focused on running long distances at a comfortable, conversational pace to build aerobic endurance.

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).

A popular training method created by Dr. Phil Maffetone, where training intensity is strictly limited to a heart rate of 180 minus your age.

A medium-term training block within a macrocycle, usually lasting 4-6 weeks, focused on a specific goal like base building or speed.

The shortest unit of training, typically a single week (7 days), detailing the specific daily runs and rest periods.

The week of highest volume and intensity in a training cycle, usually occurring 3-4 weeks before a goal race.

A subjective measure of how hard you feel your body is working during exercise.

A metric (measured in watts) that represents the work rate of your running, independent of terrain or wind.

A very easy, short run done within 24 hours of a hard workout or race.

Owning multiple pairs of running shoes for different purposes to extend shoe life and reduce injury risk.

Rate of Perceived Exertion. A subjective scale (usually 1-10) to measure how hard a workout feels.

Run + Lunch. A run squeezed into a lunch break.

A simple method to gauge running intensity based on your ability to speak.

The strategic reduction of training volume before a big race to allow your body to fully recover and peak on race day.

A sustained effort run at "comfortably hard" pace, designed to improve your lactate threshold.

Abbreviation for Cross Training, using other forms of exercise to complement running.

Yasso 800s: The Marathon Prediction Workout