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	Regenera4on	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 session. Pace approx. 60-90 sec/km slower than 10km Weakampbempo.
Long/Light DL LJ / DL1	Endurance development / muscle 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 the greater duration. It is about economizing the fea metabolism. The pace should always allow conversation. Pace about 60 sec/km slower than 10km Weakampbempo.
Medium DL – DL2	endurance development	continuous method	Miael, 75-85% HR max =~150-170 pulse, lactate ~≤ 2.5 mmol/L	30-50 mins	The pace can be maintained over the entire route without any great effort of will or energy. Pace about 30-50 sec/km slower than 10km Weakampbempo.
Marathon pace – MPR	Special endurance development/ special running rhythm	continuous method	Miael, 75-85% HR max =~155-170 pulse, lactate ~≤ 2.5 mmol/L	40-80 (-150) mins	This pace is the marathon target pace. Important is a realistic setting 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 run-in and run-out. It takes a lot of concentration to keep the pace the whole distance, but the pace should be chosen so that there are no big drops in speed. Pace about 15-30 sec/km slower than 10km Weakampbempo.
Driving game – FS	Special endurance development	Changeover permanent method	Medium to high, 85-95% HR 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 in and out. Load distances are determined either by terrain or by minute intervals. Breaks about half as long as loads. Tempo for longer sections like the fast Dl, for shorter sections near the 10 km weakamp bempo.
Extensive TL – TDL	Special endurance development	Extensive interval method	Medium to high, 90-95% HR 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	Looking ahead, torso and strokes up, shoulders relaxed, ac4ver footprint. Then the speed is forced to end in a 60 to 120 meter long - not full - sprint in the last few meters.
Running or sprint ABC	coordina4on	repetition method		Example: 6-10x30m, P=1-2min	Coordination training such as increase runs, knee lift runs, hop runs, heels improve the special crab level and the foliage technique

Absolute numbers always harbor the problem of not capturing the runners in their individuality. Therefore, when designing the training, the focus should be on learning how to regulate the speed emotionally. However, this only succeeds after the individual training areas have been objectified by testing biological, performance-relevant parameters of aerobic performance or capacity.