This is about the third version of the book.

Idea: Also link to the threads on ARTC discussing each of the chapters with Catzerz’ summary.

Chapter 4: Training Runs and Intensities

This chapter describes the different types of runs he considers and their point. “What is the point of this workout?” is something he likes to repeat.

  • Easy. 59-74% of VO2max. 65-78% of maximum heart rate. Go slower or faster depending on how you feel. Build up injury resistance. Building base. Developing heart muscle. Increase in vascularisation. Develop the leg muscles. At least 30 minutes. At most 150 minutes. E is good to fill up your distance for the week.
  • Long. Also at E pace. If running <64km: max 30% of distance. If running more, maximum the min(25%, 150 minutes). Increasing E run duration is a confidence boost.
  • Marathon-pace. 75-84% of VO2max. (No heart rate estimate?) Use his tables to know the pace. “3 min/10k slower than 10k race pace”. Keep it shorter than min(110 minutes, 29km). For a single session, shorter than min(20% week distance, 29km). Mostly there for confidence and practising water drinking. Obvious for marathon trainers, but also still useful for the rest with same idea. Physiologically same effect as E.
  • Threshold. 86-88% of VO2max. 88-90% of maximum heart rate. Peaked and rested you can race this for 1 hour. Manageable to run, comfortably hard, but you look forward to the end. Get better at managing and clearing blood lactate. Improve speed you can keep up for a long time. Two types, both at T pace:
    • Tempo runs: One steady block at the pace. Good for confidence. He usually limits these to 20 minutes.
    • Cruise intervals: Short rests between blocks of T pace. Can get more T running into the body. (Feels too easy? Shorten the rest). He uses 1 or 2 mile intervals (1.6k and 3.2k) with 1 and 2 minutes of rest respectively. Work to recovery ratio is about 5 to 1.

    Single workout no more than 10% of weekly distance. If you can do steady 20 min, then do at least 30 min if doing cruise intervals. Only count the T parts here of course, not the E that is warmup, cooldown, …

  • Interval.
  • (Hard).
  • Repetition.