RECOVERY RUN - RPE 1-4

A comfortable, relaxed pace/effort. A pace where you can easily be able to keep a conversation going the whole way.

Once you get to the point when you are valuing taking it easy on these runs then its probably a good sign that you are nailing the harder sessions so be strict on yourself and don't be a hero.

EASY RUNNING - RPE 1-5

Like recovery, with more freedom to increase the effort if you're feeling good or throw in some easy hills. You should be able to have a conversation at any time.

Always do these at the end of the run and on flat ground. Strides are short, fast but relaxed bursts of running – NOT A SPRINT.

Accelerate gradually to about 90% OF TOP SPEED, hold this speed for about 10 seconds, then slow down gradually. That should take between 30 - 45 seconds in total. Ensure you have a good recovery (2 mins jogging) between each stride.

HILL SPRINTS - 100% EFFORT

These place a lot of stress on the muscles tendons and ligaments so must be treated with respect and caution. Run the hill sprints on road or good trail at (or towards) the end of the easy run and if possible, try to vary the hill you use each session.

The steeper the hill, the shorter the duration of the sprint ranging from 10 -20 seconds MAXIMUM.

To perform hill sprints, start at an easy pace on flatter ground then when you reach the hill SPRINT EXPLOSIVELY - HILL SPRINTS SHOULD BE RUN AT 100% EFFORT.

You will be out of breath after each hill sprint so take a minimum of TWO MINUTES recovery each rep. Hill sprints are a neuromuscular workout and should be seen as a type of strength training.

FARTLEK - RPE: Mixed

Swedish for 'speed play' and your session should be exactly that.

You have the freedom to run a mixed length and intensity of intervals depending on how you are feeling that day with no rules! Just make sure you look at what is coming up next or that week.

An easy run followed by just a few strides should be the first part of your session before hitting the diagonals.

Diagonals, in simplest terms is running from one corner of a football field to the opposite corner fast, then recovering by running down the sideline (or across the pitch to start again if you are feeling fit).

This continues for time given but start a bit cautious and then try to push on with each set. It’s essentially like a fartlek run, with some structure.

It’s not done at maximum effort, but it’s done strong and can help your muscles learn to run at a fast pace without tiring them too much. If you cannot find use of a football pitch, find some suitable grass and do 30s on 45s off continuously.

STEADY - RPE 7/10

The key to these are to be running with more effort than your easy pace but always in control and not near your tempo / hard or marathon effort pace.

You should be able to maintain an even effort for the whole of the workout and resist pushing harder in the last part of your run. You should be able to say a sentence or two at anytime.

TEMPO - RPE: 8/10

You may hear these called "Lactate Threshold" runs also and now requires you to work hard. It’s OK to do these on trail too but ideally on good ground and undulating so that you can stay in a good rhythm.

If you're going too fast, then the buildup of lactate will likely let you know about it. A well trained runner should be able to hold the effort for up to an hour so a useful session to have training for 10-15km on trails.

It should feel fast and maybe uncomfortable but always in control. You should be able to say just a few words at a time.

Some good quality strength sessions are always a good idea and two per week is a good place to start - be specific, progressive and overload.

Extra volume in the form of recovery runs are always encouraged if you have the time and motivation.

Think about diet, sleep, recovery and mindset just as much as your training.

20% VO2 Max