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Posted: January 23, 2008
- Fartlek - One of the most fun running terms to use! Fartlek means "Speed Play" and that's just what it is. Inserting bursts of speed into training sessions helps you develop rhythm and form to run faster.
- Intervals - Fast bouts of running of various distances or times followed by intervals of either active or standing recovery, but not full recovery. Interval workouts can be run anywhere, and do not need to be timed, run by feel. Intervals are frequently used to improve vO2 max, but they can be used for other purposes, depending on pace, distance and recovery. You can get target times on this calculator.
- Repeats - Runs, usually on a track, of distances up to 800 meters. Unlike an interval, Repeats have full recovery, usually a jog equal to the length of the run. The objective is to work on form, not on oxygen capacity, unlike intervals. But also are run faster than are intervals, and at the same pace regardless of the distance. The most fun type of track work because you can run fast but get a full recovery. You can get target times on the Rogue Calculator.
- Splits - Times for a portion of the race or workout. So in a 5-mile race you'll have 1, 2, 3, and 4 mile "split." So a 28 min. 5K might have splits of 9:20, 18:20, 27:00 ("27-flat"), 28:00. On a track, a 1600 will have 4 split times and 4 lap times, the latter being the specific time for each lap. A "negative split" is a race or run in which the second half is faster than the first.
- Tempo Run - One of those "it depends on the runner and the race being trained for" type of terms. A tempo run involves running at a target pace for a set time or distance. It helps the runner get accustomed to a certain pace. Tempo runs can be "steady state" runs of 20-30 minutes, or can be divided up into intervals (see above). Check out the Rogue Pace Calculator under Resource, for your tempo run times and a discussion of the different types of tempo runs.
- Turnover/Cadence - Stride rate, or number of steps per minute. Efficient runners tend to have stride rates of about 180 steps per minute. Increasing stride rate usually means shortening your stride so that you are running the same pace while maintaining a faster cadence. Changing one's stride rate takes time and requires much focus, but the speed gains are well worth the work.
- VO2 Max - The velocity and maximum oxygen uptake over 6-11 minutes of running (some debate on the time). Much of one's vO2 max is genetic, and a high vO2 max does not dictate running ability. Intervals lasting 3-5 minutes with nearly equal recovery at about 5k pace are frequently used to improve one's vO2 max.
- Oxygen Debt - Do you want the real detailed pseudo-scientific definition or the one that matters most? Basically, it's exactly like it sounds. Your body's demand for oxygen exceeds the supply. You are running too hard and your aerobic system can't meet the body's needs. That's where it goes "anaerobic" and lactic acid begins to build in your system, causing fatigue. Unlike your Visa bill, Oxygen debt gets repaid through rest and diminished activity.
- Bonking - Not to be confused with "Boinking" (a much more enjoyable experience)! To "bonk" is to completely run out of energy mid-run. This generally happens somewhere between 17 miles and 20 miles into a run. At this point your glycogen stores are depleted and your legs feel like lead weights. This is also known as "hitting the wall."