We’re in the midst of city run season. The winners have already raced their way to victory in Langenthal, Bulle and Basel, but there are plenty more races still to come: the Escalade, the Gossau Christmas Run, the Trotteuse, the Course Titzé de Noël and the Zürcher Silvesterlauf. For beginners and seasoned racers alike, it’s a welcome break from the usual running routine.

City runs are a special challenge

Normally, both recreational and elite runners take a reasonable training break of 2 to 3 weeks in the autumn to give their bodies the chance to relax, cure micro-injuries, and above all, tank up on motivation. Around November or December, they then start training again for the next season. The foundation is laid for their big goals during the first few months: with long units here, tempo runs and intensive training units there. The city runs are a welcome change to the basic training: relatively short circuit races with Christmas lighting and many spectators, run predominantly on asphalt with numerous curves and corners as well as a tough ascent every now and again. They require very different skills than when running a half-marathon or an even longer race. 

The following shows you how to specifically prepare for a city run within 3-5 weeks. The training content is aimed at runners who regularly go running either 2 or 3 times a week or 4 to 6 times a week. The training units for the individual weeks (a countdown from 5-1) are listed according to their priority. If you have fewer training opportunities than specified each week, then the training unit with the lowest priority should be omitted if possible. It goes without saying that the entire preparation block concerning timing can be adapted to each (city) run. 

Week 5: 2-3 training units a week

1. Long jog for 70-90 min
   Building up a foundation is central to this phase. The long calm run enables you to improve your stamina and optimise your fat burning capability.
2. Continuous run for 50-60 min + 3-5 coordination runs (break (B): 1 min)
   It is a swift continuous run, which should improve your movement economy, in particular. The concluding coordination runs optimise your muscular interaction.
3. Continuous run for 50 min + 5 hill sprints for 10 seconds each (B: 2 min)
   Run loose and relaxed and try to run each kilometre in the last 5-10 minutes 10 to 15 seconds faster (e.g. 5:45 instead of 6:00). Subsequently run 5 sprints for 10 seconds each on a steep hill with a 2-minute break.

The «perfect» training week example*

Tuesday: 2
Thursday: 3
Sunday: 1

Week 5: 4-6 training units a week

1. Long jog for 90 min
   Building up a foundation is central to this phase. The long calm run enables you to improve your stamina and optimise your fat burning capability.
2. Continuous run for 60 min + 5 hill sprints for 10 seconds each (B: 2 min)
   Run loose and relaxed and try to run each kilometre in the last 5-10 minutes 10 to 15 seconds faster (e.g. 5:00 instead of 5:15). Subsequently run 5 sprints for 10 seconds each on a steep hill with a 2-minute break.
3. 8 x 3-min intervals (B: 2 min) + 3 x 1 min intervals (B: 1 min)
   Your pace during the 3 minutes should be below the anaerobic threshold. The 1-min exertions can be more intensive. The training should ideally be done on asphalt and a flat course.  
4. Continuous run for 60 min + 3-5 coordination runs 
   It is a swift continuous run, which should improve your movement economy, in particular. The concluding coordination runs optimise your muscular interaction.
5. Run 2 x 20 min at a medium pace (B: 3 min)
   This medium exertion is a crucial piece in the mosaic. Exertions in this range optimise your aerobic support in the competition. You need to choose a pace that you can maintain for 90-120 minutes in an extreme emergency.
6. 50-min regeneration + 3 sprint runs
   This regenerative continuous run is to be done on the day after the interval training. Run very calmly and relaxed.

The «perfect» training week example*

Monday: 2
Tuesday: 3
Wednesday: 6
Thursday: 4   
Saturday: 5
Sunday: 1

Week 4: 2-3 training units a week

1. Long jog for 60-80 min
   An optimal stimulus for enlarging the «tank». Run calm and relaxed. The focus is not on the pace – the extended cardiovascular strain is much more important. 
2. 7 x 3-min intervals (B: 2 min) + 3 x 1 min intervals (B: 1 min)
   The pace chosen during the 3 minutes should be such that it can be sustained for at least 30 to a maximum of 45 minutes in an extreme emergency. The training should ideally be done on asphalt and a flat to slightly hilly course. The 1-min exertions should be somewhat faster than your racing pace and slightly uphill if possible. Jog back in a relaxed manner during the break.
3. Continuous run for 60 min + 5 hill sprints for 10 seconds each (B: 2 min)
   Run loose and relaxed and try to run each kilometre in the last 5-10 minutes 10 to 15 seconds faster (e.g. 5:45 instead of 6:00). Subsequently run 5 sprints for 10 seconds each on a steep hill with a 2-minute break.

The «perfect» training week example*

Tuesday: 2
Thursday: 3
Sunday: 1

Week 4: 4-6 training units a week

1. Long jog for 100 min
   This phase of the year is ideal for long runs. They are an optimal stimulus for enlarging the «tank».
2. Continuous run for 70 min + 5 hill sprints for 10 seconds each (B: 2 min)
   Run loose and relaxed and try to run each kilometre in the last 5-10 minutes 10 to 15 seconds faster (e.g. 5:00 instead of 5:15). Subsequently run 5 sprints for 10 seconds each on a steep hill with a 2-minute break.
3. 5 x 6-min intervals (B: 2 min) + 6 x 30 seconds intervals (B: 1 min)
   Your pace during the 6 minutes should be below the anaerobic threshold and approximately correspond to a 10-km racing pace. The 30-sec exertions need to be more intensive. The training should ideally be done on asphalt and a flat course. 
4. Continuous run for 70 min + 3-5 coordination runs
   It is a swift continuous run, which should improve your movement economy, in particular. The concluding coordination runs optimise your muscular interaction.
5. Run 1 x 30 min at a medium pace  
   Key training not only in basic training, but throughout the year. This medium exertion ensures aerobic support during the competition. You need to choose a pace that you can maintain for 90-120 minutes in an extreme emergency.
6. 45-min regeneration + 3 sprint runs
   This regenerative continuous run is to be done on the day after the interval training. Run very calmly and relaxed.

The «perfect» training week example*

Monday: 2
Tuesday: 3
Wednesday: 6
Thursday: 4   
Saturday: 5
Sunday: 1

Week 3: 2-3 training units a week

1. Long jog for 60-90 min
   A long run, which is an optimal stimulus for the foundation. You can benefit from this the whole year.
2. 4 x 4-min intervals (B: 2 min) + 3 x 1 min intervals (B: 1 min)
   The interval training should ideally take place on Monday or Tuesday at the latest. Your pace during the 4 minutes should be that of your potential racing pace. The training should ideally be done on asphalt. The 1st and 3rd exertions are done on a flat or slightly downhill course. The 2nd and 4th exertions are done on slightly uphill course. The 1-min exertions should be slightly faster than your racing pace. 
3. Continuous run for 50 min + 5 hill sprints for 10 seconds each (B: 2 min) 
   Run loose and relaxed and try to run each kilometre in the last 5-10 minutes 10 to 15 seconds faster (e.g. 5:45 instead of 6:00). Subsequently run 5 sprints for 10 seconds each on a steep hill with a 2-minute break.

The «perfect» training week example*

Tuesday: 2
Thursday: 3
Sunday: 1

Week 3: 4-6 training units a week

1. Run 2 x 20 min at a medium space (B: 3 min)
   A run in the middle range solidifies the foundation you built up previously. The second 20 minutes should be slightly faster than the first. You should be able to maintain the pace for at least 60 to a maximum of 100 minutes.
2. Long jog for 90 min 
   The long jog is done on Sunday. After yesterday's medium pace, the focus is no longer on tempo. What counts is the duration.
3. 5 x 4-min intervals (B: 2 min) + 4 x 1 min intervals (B: 1 min)
   The interval training is ideally done on Monday or Tuesday at the latest. Your pace during the 4 minutes should be that of a 10-km run. The training is ideally done on asphalt and a flat to slightly hilly course. It would be optimal if the first exertion was slightly downhill. Two of the four 1-min exertions are ideally slightly uphill.
4. Continuous run for 50 min + 5 hill sprints for 10 seconds each (B: 2 min)
   Run loose and relaxed and try to run each kilometre in the last 5-10 minutes 10 to 15 seconds faster (e.g. 5:00 instead of 5:15). Subsequently run 5 sprints for 10 seconds each on a steep hill with a 2-minute break.
5. 50-min regeneration + 3 sprint runs
   Deliberately hold back, because tomorrow, on Saturday, it gets serious. To conclude the training, do 3 sprint runs. Maintain your foundation and movement economy with a swift continuous run.
6. Continuous run for 60 min + 3-5 coordination runs
   This regenerative continuous run is to be done on the day after the interval training. Run very calmly and relaxed.

The «perfect» training week example*

Monday: 4
Tuesday: 3
Wednesday: 6
Friday: 5   
Saturday: 1
Sunday: 2

Week 3: 2-3 training units a week

1. Long jog for 80-90 min
   A long jog will continue to work on your foundation. A long calm run is suitable for improving your stamina and optimising your fat burning capability.
2. 4 x 6-min intervals (B: 2 min) + 3 x 1 min intervals (B: 1 min)
   Your pace during the 6 minutes should be such that it can be sustained for at least 30 to a maximum of 45 minutes in an extreme emergency. The training is ideally done on asphalt and a flat to slightly hilly course. The 1-min exertions should be somewhat faster than your racing pace and slightly uphill if possible. Jog back during the break.
3. Continuous run for 60 min + 5 hill sprints for 10 seconds each (B: 2 min)
   Run loose and relaxed and try to run each kilometre in the last 5-10 minutes 10 to 15 seconds faster (e.g. 5:45 instead of 6:00). Subsequently run 5 sprints for 10 seconds each on a steep hill with a 2-minute break.

The «perfect» training week example*

Tuesday: 2
Thursday: 3
Sunday: 1

Week 2: 4-6 training units a week

1. Run 3 x 15 min at a medium pace (B: 3 min)
   A run at a medium pace not only optimises your aerobic support but also improves your movement economy. Each repetition should be run slightly faster than the one before (e.g. 4:50 - 4:45 - 4:40).
2. Long jog for 105 min
   These months focus on building a foundation. A long calm run to improve your stamina and optimise your fat burning capability.
3. 4 x intervals (6 min - 1 min) (B: 2 min)
   Your pace during the 6 minutes should be below the anaerobic threshold. The 1-min exertions can be more intensive. The training is ideally done on asphalt and a flat to slightly hilly course. 
4. Continuous run for 60 min + 5 hill sprints for 10 seconds each (B: 2 min)
   Run loose and relaxed and try to run each kilometre in the last 5-10 minutes 10 to 15 seconds faster (e.g. 5:00 instead of 5:15). Subsequently run 5 sprints for 10 seconds each on a steep hill with a 2-minute break.
5. Continuous run for 70 min + 3-5 coordination runs 
   It is a swift continuous run, which should improve your movement economy, in particular.
6. 50-min regeneration + 3 sprint runs
   This regenerative continuous run is to be done on the day after the interval training. Run very calmly and relaxed.

The «perfect» training week example*

Monday: 4
Tuesday: 3
Wednesday: 6
Thursday: 5   
Saturday: 1
Sunday: 2

Week 1: 2-3 training units a week

1. 3 x 5 min quickly with 10 min relaxed in between each one
   Running fast 5-min sections at your limit trains your tempo consistency, run really relaxed for ten minutes between each one.
2. 2 x 6 min intervals (B: 2 min) and 3 x 1 min intervals (B 1 min)
   The interval training should ideally be done on Tuesday or Wednesday at the latest. Your pace during the 6 minutes should be that of your potential racing pace. The training is ideally done on asphalt and a flat to slightly hilly course. The 1-min exertions should be somewhat faster than your racing pace and slightly uphill if possible. The break can be used to jog back.
3. Continuous run for 45 min + 5 hill sprints for 10 seconds each (B: 2 min)
   Run loose and relaxed and try to run each kilometre in the last 5-10 minutes 10 to 15 seconds faster (e.g. 5:45 instead of 6:00). Subsequently run 5 sprints for 10 seconds each on a steep hill with a 2-minute break.

The «perfect» training week example*

Tuesday: 2
Thursday: 3
Sunday: 1

Week 1: 4-6 training units a week

1. 4 x 5 min quickly with 10 min relaxed between each one
   Running fast 5-min sections at your limit trains your tempo consistency, run really relaxed for ten minutes between each one.
2. Continuous run for 45 min + 5 hill sprints for 10 seconds each (B: 2 min)
   Run loose and relaxed and try to run each kilometre in the last 5-10 minutes 10 to 15 seconds faster (e.g. 5:45 instead of 6:00). Subsequently run 5 sprints for 10 seconds each on a steep hill with a 2-minute break.
3. 2 x 6 min intervals (B: 2 min) + 3 x 2 min intervals (B: 1 min) + 3 x 1 min intervals (B: 1 min)
   The interval training should ideally be done on Tuesday or Wednesday at the latest. Your pace during the 6 minutes should be that of your potential racing pace. The training is ideally done on asphalt and a flat to slightly hilly course. The 2-minute exertions should be a little faster than your racing pace. During the 1-minute exertions, which are ideally slightly uphill, make sure that your body is as loose and relaxed as possible.
4. 45-min regeneration + 3 sprint runs
   You can end up running too fast so deliberately hold yourself back. Tomorrow, Sunday, it gets serious. To conclude, do 3 sprint runs.
5. Continuous run for 45 min + 3-5 coordination runs
   It is a swift continuous run, which should improve your movement economy, in particular.
6. 45-min regeneration
   This regenerative continuous run is to be done on the day after the interval training. Run really calm and relaxed.

The «perfect» training week example*

Monday: 2
Tuesday: 3
Wednesday: 6
Thursday: 5   
Saturday: 4
Sunday: 1

* The training units for the individual weeks (a countdown from 5-1) are listed according to their priority. If you have fewer training opportunities than specified each week, then the training unit with the lowest priority should be omitted if possible.

Foto: ZVG