The technique is heard in a lot of 20th Century music. I could probably get way more in-depth on this, but I wanted to stick with the basics for now.Aria (Italian: 'air'). An aria is a song, generally used to describe set-piece songs in Opera.Ītonal Music in which no key can be established. "Race Pace" refers to the minutes and seconds per mile for the duration of the race.Ĭ25K - Short for "Couch to 5K", which is a nine-week program to train a "couch potato" to run a 5K. Race Pace run - A run done at your planned pace for an upcoming race. You might see a tree ahead, and run fast to the tree, then slow down until you get to the next mailbox, and then run fast when you get to the corner store, etc. There is no specific distance or pace for each interval. So you would run 400 meters (~1/4 mile) in 90 seconds, then jog slowly for 200 meters and repeat for a total of 8 times.įartlek runs - Similar to intervals, but the bursts of speed aren't done at regular intervals. Intervals are usually written like this: 8 x 400m at 90 seconds with 200m jogs (The "8" refers to the number of fast intervals the "400m" is the distance of the fast intervals, 400 meters the "90 seconds" is how long it should take to run the 400m the "200m" is the distance of the recovery jog between the fast intervals. Generally, the recovery jog is about half the distance of the speed interval (could be longer or shorter, depending on the goal of the workout). Common interval distances are 400 meters (one time around a track, or about 1/4 mile), 800 meters, 1200 meters, and 1600 meters. Intervals - A fast bout of running, followed by a slow jog (or walk) to recover basically, alternating fast and slow speeds at regular intervals. They aren't meant to be an all-out sprint, but should be done at around 5K pace. These can be done on their own (a lot of runners use them to warm up before a race) or they can be done within a longer, easy run.
Strides - Short bursts of speed for about 80-150 meters. Usually done once per week (or three times per month) at an easy, conversational pace. Long runs - By RRCA standards, this is a run that is over 90 minutes long but most runners use "long run" to describe their longest run of the week. Usually shouldn't be done more than once a week. It should feel hard, but not all-out race pace. Length of a tempo is usually 20-30 minutes, but could be as long as an hour. threshold or steady-state run) - Done at a pace that you could race for approximately one hour. The majority of your running each week should be done at an easy pace. Despite the "positive" name, it's not good to have positive splits )Ĭommon Types of Running/Training WorkoutsĮasy pace runs - Running done at a conversational pace you should be able to chat with a running partner, and not be gasping for breath. For example, a 5K with mile times of 9:45, 9:53, and 10:03 would be positive splits. Positive Splits - Where each split gets slower as the run progresses. Negative splits are a good thing it shows that you finish strong! A negative split race is when you run the second half of the race faster than the first half. For example, running a 5K with mile splits of 9:50, 9:42, and 9:31 are negative splits.
Negative Splits - Each split gets faster as you run. Splits - Dividing one run or race into smaller parts (usually one mile). For example, "I'm hoping for a PR at the 10K this weekend" that means that my goal is to run the 10K faster than I ever have previously. It refers to your fastest finish time for a particular race distance. PR - This stands for "personal record", also known as PB (personal best). The purpose of the taper is to allow your muscles to recover and prepare for the hard effort of the race itself. Typical tapers for common distances are 3-5 days for a 10K, 7-10 days for a half-marathon, and 2-3 weeks for a marathon. Taper - The final few days to few weeks leading up to a race, where you reduce mileage and/or hard effort runs. For example, a 4:00 pacer at a marathon will finish the race in four hours if you stick with him/her, then you don't have to focus on your watch to meet your goal time of 4:00.Ĭadence - The number of steps taken per minute. The pacer runs a particular pace throughout the entire race in order to finish at a very specific time. Pacer - A lot of big races use "pacers" to help runners reach their time goals. For example, "My goal was to run a 9:30 pace for the 5K" would mean that I was hoping that my average time would be 9 minutes and 30 seconds for each mile of the 5K race. Pace - The speed that you're running, usually referred to in minutes per mile.
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