Four Training Universals
Rest means no running. Give your muscles and synapses some serious R&R so all systems are primed for the next workout. Better two quality days and two of total rest than four days of mediocrity resulting from lingering fatigue. Rest days give you a mental break as well, so you come back refreshed.
Easy runs mean totally comfortable and controlled. If you’re running with someone else, you should be able to converse easily. You’ll likely feel as if you could go faster. Don’t. Here’s some incentive to take it easy: You’ll still burn 100 calories every mile you run, no matter how slow you go.
Long runs are any steady run at or longer than race distance designed to enhance endurance, which enables you to run longer and longer and feel strong doing it. A great long-run tip: Find a weekly training partner for this one. You’ll have time to talk about anything that comes up.
Speedwork means bursts of running shorter than race distance, some at your race goal pace, some faster. This increases cardiac strength, biomechanical efficiency, better running economy, and the psychological toughness that racing demands. Still, you
want to keep it fun.