Training Variants
5 different training focuses
Different training focuses within running. Each variant has specific goals, workout types, and training approaches.
5k
"High turnover, ability to tolerate lactate"
8-12 weeks
Key Workouts
Tempo RunInterval 400mEasy Run
Limiting Factors
Vo2maxLactate Threshold
10k
"Balance of speed and endurance"
10-14 weeks
Key Workouts
Tempo RunInterval 800mLong Run
Limiting Factors
Lactate ThresholdAerobic Endurance
Half Marathon
"Sustained threshold effort with some fueling"
12-16 weeks
Key Workouts
Long RunTempo RunMarathon Pace Run
Limiting Factors
Aerobic EnduranceFuel Efficiency
Marathon
"Energy management over 26.2 miles"
16-20 weeks
Key Workouts
Long RunMarathon Pace RunProgressive Long Run
Limiting Factors
Glycogen StorageFat OxidationMental Endurance
Hyrox
"8x1km runs between functional stations"
12-16 weeks
Key Workouts
Tempo RunInterval 1kmStation Simulation
Limiting Factors
Running EconomyLactate Clearing