training forms

The most common running-specific training forms for running training

Training form Training goal Method Intensity [general]	Duration Emotional stress intensity
Regenerative DL	Regeneration	continuous method	Very low, 60-70% HR max =~120-130 pulse, lactate below 1.5 mmol/L	< 40 mins	Calm breathing, conversation possible at any time, no fatigue during the entire training. Pace approx. 60-90 sec/km slower than 10km competition pace.
Langer/Leichter DL / DL1	Endurance development/ fat metabolism training	continuous method	Low, 65-75% HR max =~130-150 pulse, lactate < 1.5 (2) mmol/L	DL easy 40-60min DL long 60-90min	The long DL differs from the light DL in its longer duration. It is about economising the fat metabolism. The pace should always allow for conversation. Pace approx. 60 sec/km slower than 10km competition pace.
Medium DL – DL2	Endurance development	continuous method	Average, 75-85% of Hf max =~150-170 pulse, lactate ~≤ 2.5 mmol/l	30-50 mins	Pace can be maintained over the entire distance without great effort of will and energy. Pace approx. 30-50 sec/km slower than 10km race pace.
Marathon pace – MPR	Special endurance development/special running rhythm	continuous method	Average, 75-85% of Hf max =~155-170 pulse, lactate ~≤ 2.5 mmol/l	40-80 (-150) mins	This pace is the target marathon pace. It is important to be realistic in terms of intensity and running rhythm.
Faster DL – DL3	Endurance development	continuous method	High to submaximal, 85-95% HR max =~170-180 pulses, lactate ~3-4 (6) mmol/L	20-40min (start with shorter runs)	Prepare and follow up with a run-in and run-out. A high level of concentration is required to maintain the pace over the entire distance, but the pace should be chosen so that there are no major drops in speed. Pace approx. 15-30 sec/km slower than 10km race pace.
Driving game – FS	Special endurance development	Changeover permanent method	Medium to high, 85-95% of Hf max =~170-180 pulse, lactate ~4-6 (8) mmol/l	30-40 mins Examples: 5x5min (break 2:30), 3-6-3-6-3 min (break 2-3min), 10-8-6-4-2min (P=4-4-2-2min)	With running in and out. Exercise distances are determined either by terrain or by minute intervals. Breaks approx. half as long as exertion. Pace for longer sections as for the fast DL, for shorter sections close to 10 km race pace.
Extensive TL – TDL	Special endurance development	Extensive interval method	Medium to high, 90-95% of Hf max. =~170-180 pulse, lactate ~4-6 mmol/l	Examples: 8x1000m (P=3min), 1000-2000-3000-2000m(P=3-4min), 4x2000m (P=3min)	The pace should be kept the same for all runs if possible. During the breaks, the heart rate should drop below 130 beats per minute.
Progression Runs – Raisers	speed	repetition method		Example: 4-6x100m	Look forwards, upper body and lifts high, shoulders relaxed, active foot strike. Then the speed is accelerated to end in a 60 to 120 metre - not full - sprint over the last few metres.
Running or sprint ABC	Coordination	repetition method		Example: 6-10x30m, P=1-2min	Coordination training such as incline runs, knee lifts, hop runs and heels improve the specific strength level and running technique.

Absolute numbers always harbour the problem of not being able to capture the runner's individuality. For this reason, the focus of the training programme should be on learning how to regulate the pace emotionally. However, this is only possible once the individual training areas have been objectified by testing biological, performance-relevant parameters of aerobic performance and capacity.