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Both types of training are important for maximum running performance. For running-specific advice, you might want to start with the Jack Daniels method. This includes periodization and "training zones," including both longer "tempo" efforts and shorter, faster "interval" efforts. (From Runners' World) Run about 12% of your weekly mileage at your ...


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To get better, you need to put a training load on your system. As you get more fit, this becomes harder to do. After a certain point, an 80% effort will not put enough stress on your system, and you will stop improving. To keep improving, you need short efforts at higher exertion. In other word, intervals. There are tons of resources out there that can ...


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I’ll preface this by saying that I am not a runner. However, like you, I am an endurance athlete who competes as a rower. I race two different distances: 1000 meters (sprint, or, side by side) and 5000 meters (“head race”). My goals are the same – improve speed over a specified distance thus finishing quicker. And, like you, I utilize heart rate ...



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