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THE LANGUAGE OF RUNNING Runners have a vocabulary all their own. We’ve broken down all the run types and terminology used in your plan to get you up to speed.

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WORKOUTS

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SPEED The best way to improve your fastest pace is to work on it for brief periods in a series of speed intervals. They can be the same length and pace with the same amount of recovery time, or can involve various distances, paces and recovery periods. Long intervals, Fartlek, Tempo and Hill Runs are all Speed workouts. See Types of Runs below for definitions of these.

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ENDURANCE Your weekly Endurance Run is a long distance run at a comfortable pace. It is an essential part of your training that helps the body and mind adapt to increased distances. It also helps you get familiar with the physical and mental challenges that you might face during a race. This run should be run as a Progression Run. See Types of Runs for a definition of Progression Run.

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RECOVERY Recovery is just as important as your hard workouts. Listen to what your body needs on recovery days, whether that means taking the day off completely, cross-training with the N+TC App or running a few Recovery miles. Ideally, at least two of your Recovery days should be spent running. Recovery Runs increase your stamina and help you recover at the highest quality possible after intense training. They should be run as Progression Runs. See Types of Runs below for a definition of Progression Run.

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TYPES OF RUNS

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FARTLEK Fartlek works on speed and strength by alternating distances and paces during a continuous run. An example Fartlek workout structure could be one minute running easy followed by one minute running hard, repeated for a certain amount of minutes, miles or alternating every city block.

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HILLS Hill workouts develop speed and form. It takes extra effort to run uphill so you do not need to run as fast as you would on a flat section. While running uphill, remain in control of your breathing. Don’t lean too far forward. A light lean with the chin leading the chest is enough. Uphills are a great way to develop speed and strength with minimal pounding on the legs.

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PROGRESSION Progression Runs improve stamina and allow the body to adapt to the stress of running. Build your pace over the course of each run by starting at a slower than Recovery Pace and finishing at a faster than Recovery Pace. Over the course of the run you will average your Recovery Pace. Your Endurance and Recovery Runs should always be run as Progression Runs.

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SPLIT INTERVALS Split Intervals refers to running two different paces in one interval. For example, running a 400-meter interval, with the first 200 meters easy and the last 200 meters fast. This effectively divides the interval into two parts.

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STRIDES Strides refer to very short runs that are usually done prior to a run or workout, or immediately after. A series of strides should become faster in pace—often, the first Stride will be the longest and the slowest. There should be a brief recovery between each Stride.

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TEMPO Tempo is a hard but controlled pace that can be run as long intervals or a steady run of 1-10 miles. The purpose of a Tempo Run is to build mental and physical endurance and to become comfortable with being uncomfortable.

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TRACK Track refers to a session that includes a series of speed intervals. Ideally, this type of a workout is done on a track as the surface allows you to play with faster paces with precise measurements, but it can be done just about anywhere. You may choose to use city blocks, traffic lights or even trees as interval markers.

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TURNAROUNDS Turnarounds are practiced during short intervals. Rather than stopping at the end of an interval, run through the line and turn around as quickly and safely as you can to start the next repeat.

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TYPES OF PACES We’ve divided our paces into 5 speeds that we’ll reference throughout the training program.

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MILE PACE (FASTEST) This is the pace you could race or run hard for one mile.

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5K PACE (FASTER) This is the pace you could race or run hard for about 3 miles.

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10K PACE (FAST) This is the pace you could race or run hard for about 6 miles.

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TEMPO PACE Teaching your body to be comfortable being uncomfortable by maintaining a pace between 10k (FAST) and Recovery (EASY).

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RECOVERY PACE (EASY) A pace easy enough that you can catch your breath while running.

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