THE MOST IMPORTANT RUNNING FORMS AT A GLANCE

It sounds simple: in humans, training effects arise through the processing of stimuli. If there is no stimulus, there is no processing. If you don’t do any sports, you won’t improve your performance. There is no such thing as running pills. And equally important: applying the same stimulus will always result in the same processing. The principle of challenging the body in as many ways possible to achieve overall progress also applies to running. In order to do justice to this variation, the following running forms can be used:

Continuous run: The continuous run is generally the most important training element in running, regardless of whether you are training for 5, 10 or 20 kilometres. As the name already implies, this involves running for a longer period of time at a continuous speed. There are light, medium, or fast continuous runs, depending on the exertion level. It makes sense to combine all three levels of intensity. Basically, the following applies: the shorter the continuous runs, the more intensive they should be. Continuous runs at intensity levels 1-3 should make up at least 75 % of the total scope of training. In the case of a relaxed continuous run, however, many think it is not intensive enough and won’t achieve much when in fact just the opposite is true. If it gets too boring, then you can do two to three sprint runs at the end of a relaxed continuous run to break up the monotony.

Long jog: The longest unit is key training preparation for a successful competition. Basically, the following applies: the longer the competition, the more crucial the number and length of the long runs. It makes sense to run for a maximum duration of 3 hours. The additional benefit of longer runs is not proportional to the risk of overexertion. The long jog is normally undertaken as a continuous method of training. Various other variations have also established themselves:

• Long jog at increasing speeds: the planned duration is divided into six equally long parts. Each sequence is run slightly faster–with the last section being run at a marathon speed.
• Long jog with acceleration at the end: the last sixth of the long jog is run at a racing speed. For example, the last 24 minutes of a 2-hour jog.
• Long jog with splits: sections at racing speed are incorporated into the long jog. For example, 3 x 10 minutes over two hours.
• Intensive long jog: A variant “imported” from Kenya. The long jog is run at 85-90% of the potential marathon pace. This is intensive, particularly for ambitious runners wanting to run the marathon under three hours. Conversely, when the 4-hour runner runs at 90% of his marathon pace, he is still within his basic range. This difference is due to the fact that the marathon speed of the 4-hour runner needs to be slower than the top runner. He needs to maintain his racing speed over four hours and not just two hours. If Viktor Röthlin, with a best time of 2:07:23, would have had to run for four hours, then he too would have had to reduce his racing speed.

Tempo continuous run: A tempo continuous run involves running consistently for around 15-25 minutes at intensity level 4 after an extensive warm up (slow warm-up run, gymnastics). The tempo is so high, it can only be sustained for around 15-25 minutes. The tempo continuous run is an excellent way of preparing for competitions, and is therefore particularly used in the last two months of preparation–once a solid fitness level has been built up. 

Speed variation: Speed variation, or fartlek, is when the running is adapted to the terrain at different speeds. The duration of the exertion is predetermined by random landmarks in the terrain (hill, sign, crossing, tree, fountains, etc.). You seek out a point in the landscape and then run to this point at a swift to fast pace. You then continue jogging comfortably until you have recovered before seeking out the next point and running to it at a fast tempo again. In this way, fast and slow speeds are alternately and intuitively combined. Depending on how it is structured, speed variation is a medium to intensive form of continuous running in terrain, and as such, a mix of different forms such as continuous, interval, and hill running. Speed variation can take the form of a light or extremely strenuous training unit. In any case, speed variation is ideal training in mixed terrain and is effective in making you faster. 

Interval: Interval training is deemed to be the "miracle cure" when it comes to improving your running pace. In interval training, the individual high intensity phases and the intervening periods of rest are clearly defined. Training is done at racing speed and the recovery is chosen in such a way that your body is not able to fully recover during the breaks. This brings about beneficial adaptation stimuli in both the area of strength endurance and speed endurance. However, the following is also true: hardly anyone loves interval training because it hurts and they need to leave their feel-good zone. But if you want to push your personal limits, then you simply can’t avoid interval training. The distinction between speed variation is thereby blurred. 

During extensive interval training, the selected intensity level is just so high (intensity levels 3 and 4) that the fast sections can be frequently repeated and only need to be interrupted by short breaks.

During intensive interval training, the running pace is higher (intensity level 4 to even 5) than that of extensive interval training and the breaks are correspondingly longer.

In interval training you can also work with your heart rate. For example, run 400 meters fast and then march until your heart rate is below a certain level (e.g. 120), then run fast again etc. Interval training improves the organic ability to absorb oxygen and the high tempo improves concentration and the ability to focus on the running technique. Interval training can simply be done on the track using modern GPS watches as well as on the road or in the terrain. A further advantage: an entire interval training unit including warm up and wind down only lasts around one hour.

Hill runs: Hill runs are a special form of interval training. They place particularly high demands on the local muscular endurance and the circulatory system. They can be done in two ways: either incorporate several hill runs on a long slope along with walking breaks or run up a relatively short slope and do an easy jog-trot back to the starting point before doing another one. The intensity of the individual hill runs can be varied.

Sprint runs: It is recommended that you do 2 to 3 sprint runs before an intensive training unit (as preparation) or after a continuous run (as a rhythm change and to get a feeling for the tempo). The running pace is continuously increased over a distance of 100-120 m and the last 20 meters are then run at a submaximal pace before slowly slowing down.

Running technique training: Running technique training can take many forms. The ABC running drills are running training units in which special exercises are used to hone the running technique. Exercises such as skipping, foot and knee lift runs (rope jumping), kicking your buttocks, running sideways and/or backwards, criss cross jumps sideways, etc. help your coordination and ultimately improve your running economy, speed, and strength. While all kinds of running technique forms can be specifically done as standalone training units (even sometimes running barefoot over a meadow), they can also be sporadically incorporated into a continuous running unit or combined with strength exercises (Vitaparcours). Pay attention to your running style when doing continuous runs in mixed terrain and consciously alter it now and again (rolling on the heel, landing on the mid- or forefoot) or work specifically with active arms (e.g. slightly uphill). 
 

The individual running forms have the following intensity levels