I use "Fartlek" do describe any kind of unevenly paced run. It's like an interval or a tempo, except with no rules... so you just run at whatever pace you want. That's what you do a lot when you just start running... I remember running just a mile or even less, then I had to walk for a minute just to catch my breath, then I'd run some more, walk/jog, etc... That's also what I do now with my trail runs, just feeling out how fast I can go depending on the terrain I'm encountering.
Fartlek is of course Swedish for Speedplay or Speedgame, self explanatory. Fartlek is awesome it changes up your running and can make it fun again if you´re in a rut.
I just have a couple of alternative terms for ones that were defined here: I haven’t heard ‘cut down’ before, but I have heard this described as a progression run. Ladder runs are often referred to as pyramid runs/workouts. At least they are where I’m from!
In my experience a Fartlek run is a very specific workout done in a team or a group, where you are running around a space (typically a soccer or football field) a set number of times. The group jogs and keeps the order of the runners on the long side of the field, and on the short side of the field they sprint and jockey for position, with the goal being to finish the run in the first place position or top half of all runners. I wouldn't use this term nowadays, but when I was a kid we called the workout you described an "Indian run".
Great video. Just did a long run with 4 x 2 mile Surges today with 4 min recovery. Very hard but love this workout. I always think of my Tempo pace as in between 5K and 10K pace. It would be nice if the US can get on board with the metric thing like the rest of the world. It is confusing/frustrating to always be doing the math conversions. Like my training plan today asked for 2 mile surges at 10K pace....last week I did 200's on/off for 2 miles. Garmin does the conversions automatically for you if you pre-load a workout but it would be so much easier to just use one unit of measurement.
Thank you so much, I kept hearing "tempo run tempo run" and all I could find was it's supposed to be 60% of your max heart rate and since I'm new to running my heart rate goes to 60% max on my easy and recovery runs (which is the only run I do right now lol), but now I know I'm not fit enough to do tempo yet until my body can handle doing my goal marathon pace without going to 180+ Thank you again for these clear explanations!
Thanks Kofuzi- a really good summary. If you want some additional info, I did a segment about Training Terminology for Runners that goes into the definition of the various paces, the physiological response (in layman’s terms) and how it affects your fitness, and finally, how to train at each pace. It might fill in a few gaps.
I feel like plenty of people use "5k pace" to describe what they could run on that day and add in the term "goal" if describing their 5k goal pace. Jack Daniels' R, I, T, M, and E paces are all based on past races or current ability, and I think his prescribed pace plans have influenced a lot of other coaches and planners.
Fantastic video Ko! Helped me a ton learn some stuff i was confused about. It could be worth to revisit this video now and tighten it up a bit, or use it as a topic during a podcast and get a pro/enthusiasts view of what they mean.
So many terms! Great video - just shared in with a newer runner in a FB group. Tempo for me is a longer run, with most of it at sub race pace. So for recent marathon training my longest tempo (also a commute to work) was intended to be 19km total, with 16km at 20 to 30s below MP. I ended up doing 22km - route planning! - and holding that pace was a challenge, being my biggest training week and cumulative fatigue in the muscles. I’ve seen a few articles questioning their value (the threshold theory). I much prefer my track mornings!
I definitely refer to recovery runs as the runs I do the day after a workout or long run...days that I might take off and rest in a week with lower mileage. The “other” days are easy runs. Example: Sat - long run | Sun - recovery run | Mon - easy run | Tues - progression run | Wed - recovery run | Thurs - intervals | Fri - easy run
excellent Vlog man, hope your training will yield so impressive results for your future race and keep up the good work, really appreciate you time & effort & enjoy watching your impressive channel, cheers 🤟🏼
The reason why your coach defines the tempo run as between 10k and half marathon pace is because that’s what it is. It is most certainly not between half and marathon or at marathon pace. You need to be slightly under lactate threshold to get the benefit. That happens at the faster speeds. It just depends on your fitness level.
Your prescribed tempo pace sounds like its exactly where it should be! Tempo pace is meant to be the pace that you can only just hold for an hour if you absolutely had to, or a comfortably hard pace. A 3 mile tempo run should be a hard workout! And that pace should be in between 10k and half marathon pace for most people. You'll get used to it eventually!
Literally asked about this. This is amazing I always hear these terms and never knew what they meant. Thanks for the vid, very informative and insightful. Also, agree with another commenter about what shoes would/should/could be used for these runs and why. I have epic react and Pegasus 36 can they be used for all these running workouts
Been waiting for this video! Picked up the terms in a marathon training clinic but the whole group kept asking for definitions every week. How are your knees with the longer tempo runs and speed work? Does the body feel different with this training plan?
DarkPa1adin hi I think depends on fitness, where I run is mostly rolling hills & some step hills, but I found if you are on like a one or two week taper week before a race mileage volume of running comes down but some short 30 second hill repeats help a lot say 5 x 30 second hill repeats that would be in the middle of say a 8km run do the hill repeats 👍
So basically I'm training for a 5k in Aurora in October.. I have been doing interval, steady state, and (By your suggestion) long runs. Intervals although hard am able to push through, steady states are my most common, but long runs are rough. Seems like the slower I run the more my shins hurt. Trying to build up the endurance and strength to push through.
I find it motivating to negative spit a race, it often means overtaking people in the 2nd half instead of being overtaken. In my next half marathon in Sept. I’m aiming to average 5:50/km for the first 10k then 5:30/km for the last 11k if I can. Should bring me in around 2 hours. Easier said than done though!
people frequently use the words interchangeably. I use the words interchangeably. sometimes, people use tempo when they refer to a moderate pace run that might be a bit under threshold pace. but I think it makes more sense to simply cal that a moderate run
I came across your channel with the Insta360 Go video and I'm surprised by the average pace of your runs. It seems you're a 3 hour marathon runner based on previous comments so your "easy runs" should really not be faster than 5:00/km. Are you checking your heartrate ? If your fitness is where it should be (i.e. not resuming running after a break/injury) your average Max HR should be 71/72% and never above 75%. Can't find a "kofuzi" on Strava, are you on there ? Daniels' calculator based on your race times is a good way to avoid pace errors (easy is a bit fast) for TPace, IPace and RPace.
re easy runs: ruclips.net/video/7vONy15jHf0/видео.html re heart rate: ruclips.net/video/G-Os-dyLcrM/видео.html re current training plan: ruclips.net/video/Aq1XL0mF1q0/видео.html re current training plan easy runs: ruclips.net/video/ubj9j1el45I/видео.html re strava: link in description
kofuzi Ha! I liked it. But I also like when you play other music too. I like changing it up. Stay in school. Don’t do drugs. And if you can, KEEP IT TIGHT. Oh sorry. 🥴😆 Can’t wait to see the results of all your work man!
Is it OK if my long run pace (6 mins/km for 2 hours long, once a week) is faster than my easy run pace (6.40 mins/km for 40 mins long, thrice a week) ?
I use "Fartlek" do describe any kind of unevenly paced run. It's like an interval or a tempo, except with no rules... so you just run at whatever pace you want. That's what you do a lot when you just start running... I remember running just a mile or even less, then I had to walk for a minute just to catch my breath, then I'd run some more, walk/jog, etc... That's also what I do now with my trail runs, just feeling out how fast I can go depending on the terrain I'm encountering.
Fartlek is of course Swedish for Speedplay or Speedgame, self explanatory. Fartlek is awesome it changes up your running and can make it fun again if you´re in a rut.
Love the skyline picture of the Chicago sunrise.
Finally, someone to explained the various terms for all the different types of runs.
Thanks Mike!
I just have a couple of alternative terms for ones that were defined here:
I haven’t heard ‘cut down’ before, but I have heard this described as a progression run.
Ladder runs are often referred to as pyramid runs/workouts. At least they are where I’m from!
Was just thinking I have never heard of a cut down run, but what kofuzi described sounds like a progression run. Glad to see I wasn't only one.
Great explanations by the way . For the next part maybe types of running shoes for every run 😙👍
Hmm. Interesting
@@kofuzi yes pls
Make it happen Ko
Lol was gonna look up a video like this and the first thing I see when I open up RUclips is your vid! Perfect timing! Thanks
We're on the same wavelength
In my experience a Fartlek run is a very specific workout done in a team or a group, where you are running around a space (typically a soccer or football field) a set number of times. The group jogs and keeps the order of the runners on the long side of the field, and on the short side of the field they sprint and jockey for position, with the goal being to finish the run in the first place position or top half of all runners. I wouldn't use this term nowadays, but when I was a kid we called the workout you described an "Indian run".
Great video. Just did a long run with 4 x 2 mile Surges today with 4 min recovery. Very hard but love this workout. I always think of my Tempo pace as in between 5K and 10K pace. It would be nice if the US can get on board with the metric thing like the rest of the world. It is confusing/frustrating to always be doing the math conversions. Like my training plan today asked for 2 mile surges at 10K pace....last week I did 200's on/off for 2 miles. Garmin does the conversions automatically for you if you pre-load a workout but it would be so much easier to just use one unit of measurement.
Thank you so much, I kept hearing "tempo run tempo run" and all I could find was it's supposed to be 60% of your max heart rate and since I'm new to running my heart rate goes to 60% max on my easy and recovery runs (which is the only run I do right now lol), but now I know I'm not fit enough to do tempo yet until my body can handle doing my goal marathon pace without going to 180+
Thank you again for these clear explanations!
Bought the nike pegasus 36 because of your video, they feel great so thank you!
I'm so glad they worked out!
Mine too firm above 10 km
Thanks Kofuzi- a really good summary. If you want some additional info, I did a segment about Training Terminology for Runners that goes into the definition of the various paces, the physiological response (in layman’s terms) and how it affects your fitness, and finally, how to train at each pace. It might fill in a few gaps.
I really appreciate the way you've presented this. Simple and easy to understand. Thanks!
Thanks for the detail here! Saving this to share with athletes.
Thanks for sharing!
I feel like plenty of people use "5k pace" to describe what they could run on that day and add in the term "goal" if describing their 5k goal pace. Jack Daniels' R, I, T, M, and E paces are all based on past races or current ability, and I think his prescribed pace plans have influenced a lot of other coaches and planners.
Fantastic video Ko! Helped me a ton learn some stuff i was confused about. It could be worth to revisit this video now and tighten it up a bit, or use it as a topic during a podcast and get a pro/enthusiasts view of what they mean.
Good ideas
So many terms! Great video - just shared in with a newer runner in a FB group. Tempo for me is a longer run, with most of it at sub race pace. So for recent marathon training my longest tempo (also a commute to work) was intended to be 19km total, with 16km at 20 to 30s below MP. I ended up doing 22km - route planning! - and holding that pace was a challenge, being my biggest training week and cumulative fatigue in the muscles. I’ve seen a few articles questioning their value (the threshold theory). I much prefer my track mornings!
thanks so much for sharing!
i'm finding that, the more runners i meet, the more definitions of tempo that i encounter
i finally understand it all! thank you so much - you made it all so digestibly clear!
Thank you so much Mike, wish you the best
I definitely refer to recovery runs as the runs I do the day after a workout or long run...days that I might take off and rest in a week with lower mileage. The “other” days are easy runs.
Example: Sat - long run | Sun - recovery run | Mon - easy run | Tues - progression run | Wed - recovery run | Thurs - intervals | Fri - easy run
Add one more. Stride (ST) some of the training plans ask you add 4-6 ST at the end of your easy run :D.
What do you mean by stride? Frequency or length? Cadence?
@@DarkPa1adin This article (strengthrunning.com/2012/10/what-are-strides/) explains it very well
Bring back charity runner of the week!
excellent Vlog man, hope your training will yield so impressive results for your future race and keep up the good work, really appreciate you time & effort & enjoy watching your impressive channel, cheers 🤟🏼
Keep these videos coming
love from Casablanca, Morocco
Exactly what I was looking for
The reason why your coach defines the tempo run as between 10k and half marathon pace is because that’s what it is. It is most certainly not between half and marathon or at marathon pace. You need to be slightly under lactate threshold to get the benefit. That happens at the faster speeds. It just depends on your fitness level.
i understand that's where most people put it. and that may be the case for most people. i don't feel like that's where it is for me.
Your prescribed tempo pace sounds like its exactly where it should be! Tempo pace is meant to be the pace that you can only just hold for an hour if you absolutely had to, or a comfortably hard pace. A 3 mile tempo run should be a hard workout! And that pace should be in between 10k and half marathon pace for most people. You'll get used to it eventually!
Literally asked about this. This is amazing I always hear these terms and never knew what they meant. Thanks for the vid, very informative and insightful.
Also, agree with another commenter about what shoes would/should/could be used for these runs and why.
I have epic react and Pegasus 36 can they be used for all these running workouts
Negative splits are good for my mental because i overtake people when the adrenaline wears off and i get more confident
And there’s me most of the time do recovery runs
Guy at the 0:27 mark was checking you out...lol. I'm planning some long runs on the lakefront early next month. Hope I'll bump into you, dude.
I'll be out here
Super helpful, thank you! 💪🏼
Been waiting for this video! Picked up the terms in a marathon training clinic but the whole group kept asking for definitions every week. How are your knees with the longer tempo runs and speed work? Does the body feel different with this training plan?
I'm tired, but that's not unusual. My muscles hurt, but I'm a different way
Hi Michael & don’t forget hill repeats & hill sprints are excellent types of runs 👍
What distance for up hill?
DarkPa1adin hi I think depends on fitness, where I run is mostly rolling hills & some step hills, but I found if you are on like a one or two week taper week before a race mileage volume of running comes down but some short 30 second hill repeats help a lot say 5 x 30 second hill repeats that would be in the middle of say a 8km run do the hill repeats 👍
Well needed explanation!Thank you.
Verry interesting, nice explanation 💪💪💪
So basically I'm training for a 5k in Aurora in October.. I have been doing interval, steady state, and (By your suggestion) long runs. Intervals although hard am able to push through, steady states are my most common, but long runs are rough. Seems like the slower I run the more my shins hurt. Trying to build up the endurance and strength to push through.
Sometimes I feel like when my pace gets too slow, it can hurt my left foot
Thanks for this! Do you take any supplements during or after runs like BCAAs etc?
Love your intros !
Thanks for this
Great speech... thanks buddy!
I think you're teasing me. But I will take it at face value and thank you for the compliment.
I needed this - Awesome
i'm glad i could help!
I find it motivating to negative spit a race, it often means overtaking people in the 2nd half instead of being overtaken.
In my next half marathon in Sept. I’m aiming to average 5:50/km for the first 10k then 5:30/km for the last 11k if I can. Should bring me in around 2 hours. Easier said than done though!
What's your weekly routine? I am "training" to complete my 1st marathon on end of Nov. Haven't run in any long distance before.
How long or how short should recovery run be? :) thanks Michael. Great content btw!
Very useful video!
Yes, fartlek means speedplay in swedish.
Thanks!
Hi May I know what is difference between Tempo and Threshold running.
And also what is the meaning of Fartlek Running, please?
people frequently use the words interchangeably. I use the words interchangeably.
sometimes, people use tempo when they refer to a moderate pace run that might be a bit under threshold pace. but I think it makes more sense to simply cal that a moderate run
Useful vid! Thank you :)
Glad it's useful!
I came across your channel with the Insta360 Go video and I'm surprised by the average pace of your runs. It seems you're a 3 hour marathon runner based on previous comments so your "easy runs" should really not be faster than 5:00/km. Are you checking your heartrate ? If your fitness is where it should be (i.e. not resuming running after a break/injury) your average Max HR should be 71/72% and never above 75%. Can't find a "kofuzi" on Strava, are you on there ?
Daniels' calculator based on your race times is a good way to avoid pace errors (easy is a bit fast) for TPace, IPace and RPace.
re easy runs: ruclips.net/video/7vONy15jHf0/видео.html
re heart rate: ruclips.net/video/G-Os-dyLcrM/видео.html
re current training plan: ruclips.net/video/Aq1XL0mF1q0/видео.html
re current training plan easy runs: ruclips.net/video/ubj9j1el45I/видео.html
re strava: link in description
Heard the music. Got confused and thought I was watching JamisonRuns. 😂
Are our relative music choices that predictable now? Eh, probably so.
kofuzi Ha! I liked it. But I also like when you play other music too. I like changing it up. Stay in school. Don’t do drugs. And if you can, KEEP IT TIGHT. Oh sorry. 🥴😆 Can’t wait to see the results of all your work man!
Is it OK if my long run pace (6 mins/km for 2 hours long, once a week) is faster than my easy run pace (6.40 mins/km for 40 mins long, thrice a week) ?
Depends on what your training philosophy is
What is a “6k chill run”
it would be cool if you had like a Google doc or something with all of these as a reference for people.
I'm sure that already exists somewhere. I'm very specifically avoiding written content
do long runs have to be in zone 2 hr?
Depends on the long run
Brick session. Bike ride. Then straight into a run.
wheres part 2?
sometimes I forget to follow up
Hay in the barn hay in the barn... h a y in the barn! Butter my bread butter my bread!
bruce lee was doing fartlek run during his time, he was so much advance
Is there a part 2?
Good explanations 👍🏼
But you missed progression runs 😉
I was thinking the same thing but I think "cut down" basically covers it
0:25 barefoot run here would be amazing
Hello
Yo!
omg FIRST!
its a tie!
First place
its a tie!
Since this is a video, I was expecting to see actual footage of types of running. otherwise this could've just as well ben a written article.
perhaps. but, i'm not like hurdling or steeple chasing. and these are neither drills nor exercises, so i'm not sure what you're looking for.