Scott Bickham translates TrackLingo into a langauge we ALL can understand!!

The code names for different types of workouts can be confusing, but this link is the best summary I’ve found.  These types of workouts are the core of nearly any training plan, although some of the more well-known ones by Lydiard and Daniels include a much more complex base phase.   I think most of us have done enough base training to start the workout plan I sent, and even if not, starting these workouts a little early will still provide benefits.   Even though we will be running workouts on the track, we are doing much more than working on speed:

Mile and 1.5 mile intervals = “Tempo Intervals”, which improve stamina and pacing

800-1000m intervals = “Cruise Intervals”, also for stamina

There’s a pretty fine line between these types of intervals, but both of these have relatively short rest periods and are at a slower pace than your race pace.  For example, we might do four or five 1000m intervals at 5k-10k pace with 200-400m jogs in between.  In that case, we are essentially breaking a 5k into five pieces with easy jogs in between each.  That should be a comfortable workout, and it will help with any race distance or other events like triathlons.

Now when we drop down to 400m intervals with a 200m recovery, these are in the “aerobic capacity” regime since the recovery time is approximately equal to the time spent running the interval.  These are tough workouts, so they are not something we want to do every week.  Finally, the 200m intervals we’re doing next Tuesday are for “Anaerobic Capacity.”  The recovery time is longer than the interval, so these give you the opportunity to show how fast you are.  Unlike the other workouts, these are more beneficial for 5k and short races, but even if you’re training for a longer race, slowing them down a little makes a good fartlek workout.  So in other words, please join us for our workouts – they are fun and can work into nearly any training plan!

http://www.mcmillanrunning.com/training4.htm

- Scott Bickham