Run Training Terminology

As a newbie to the sport of running, I am suddenly inundated with all these terminologies I for sure as hell do not understand.  A tempo what? Far-sheek? What's a Far-far...whatever! Oh Fartlek.  Is that some kind of new fart sound? Wait! Don't throw your running shoes at me... be kind ... I'm just a newbie.

Oh Mr. Google, can you help me? Ah yes, so many articles explaining... and I still don't get it all.  Until I came across this article at For Beginners Only of Runnersworld.com by Susan Paul, MS (Click here for the actual article) which actually shed light on these terminologies and truly helped a beginner understand.

This was excerpted from that article:

An easy run refers to the pace or the intensity of the run rather than the distance. You should be able to carry on a conversation throughout an “easy” run. If you measure your heart rate, you would be at the very low end of your aerobic zone (60-70% of max HR).

Fartlek runs are a free-form version of speedwork done off the track. The term “fartlek” is a Swedish word that means “speed play.” Runners use landmarks, like a tree, a mailbox, or a lightpost to pick up the pace from one landmark to another. In between designated landmarks, runners slow the pace to recover between the harder efforts. Some runners use a timed interval to simulate this technique. For example, run hard for 2 minutes, then easy for 1 minute. These runs are multi-purpose and help teach runners to shift gears by recruiting different muscle fibers and recovering after hard exertions.

Hill workouts involve running up an incline quickly and jogging down; repeating this process the prescribed number of times. Hills increase resistance and therefore build muscular strength and increase cardiovascular conditioning. Depending where you live, hills can be easy or difficult to find. Flatlanders must rely on bridges or running repeats up and down small rises to simulate hill training. Look for hills that are about a quarter-mile in length with a grade of about 8%, which is steep enough to look like a hill, but not so steep that it is impossible to run up it.

Intervals refer to a designated distance run repeatedly at a fast pace with recovery jogs in between each repeat, most often done on a track. The length and the pace of the interval varies based on the distance and time goals of the runner.

A long run is the highest mileage run of any given week; it is usually done on the weekend because it requires more time to complete. The actual mileage is relative. For someone training for a 5K, a long run might be 6 miles; for a marathoner, a long run might be 20 miles. The training pace for a long run is relatively easy; usually run at about 70-75% of max HR, but should not be considered an easy run. Long runs help increase endurance by training the body to use fat as fuel, running with depleted glycogen supplies, increasing the number of energy-producing mitochondria within the muscle cells, and simply getting you used to being on your feet for long periods of time

A split refers to the time it takes to run a specified portion of a run. In races, splits are most often given at the mile marks. On a track, a splits are frequently measured every lap, equivalent to a quarter mile. Knowing your splits or times for these shorter segments of a longer distance helps keep you on pace. A negative split is the term applied when a runner runs faster on subsequent intervals. For example, negative splitting a 5K means each mile was run faster than the previous mile. Negative splitting a marathon means the second half of the marathon was run faster than the first half.

A tempo run refers to a comfortably hard run that increases lactate threshold—the point at which the body dramatically increases its production of lactic acid and fatigue occurs. Tempo runs train your body to process larger amounts of lactic acid thus allowing you to run faster for longer periods of time. Tempo runs are done at 85-90% of your max heart rate, for runners who have heart rate monitors. Runners using “The Talk Test” as a pace guide would be able to speak in one or two-word responses but would not want to carry on a conversation.

Thank you Susan for explaining this to me in a manner I could understand.