Review of LSD, Medium, and Tempo runs

The tables below provide you with summarising information for the pace a long distance runner should aim for when training in the base preparation phase which lasts four or five months. The three types of training run covered are those involving continuous running - long slow distance, medium paced runs, and tempo runs.

Here's a table to summarise the physiological benefits each aims to develop:

Generally speaking the long slow distance will be run at a pulse rate of 140 - 145 beats per minute, medium at 160 - 165 beats per minute, and your tempo run at 175 - 180 beats per minute.

So now on to a word of warning.

Don't leave your races in your training

Here too, the advice given in the article on repetition running also applies to these three types of training - running faster and harder is self-destructive. Respect for the sensations in your legs and for the stopwatch is essential. Do not run faster than the recommended pace, and definitely do not start burning up the road as if you are racing or else you will be tired when you come to race day, and leave your race in your training as a result.

Train with Progression

A key concept in physical preparation is progression. Here a 10% rule applies. Do not shorten distance or increase the pace by more than 10%.

Remember you are trying to develop the ability to last the distance comfortably as much as race flat out.

Some Practical Examples

So now onto the tables.

Focus Question: What happens to the pace and distance you run as the summer peak competitive period progressively approaches?

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