If you’re looking to improve your speed and overall race performance, dialing in the right types of workouts is key. Running workouts help you get stronger and build the endurance needed to perform your best on race day.
Team Injinji Athlete Cris Gutierrez knows firsthand the impact that structured training can have on performance. As a 2:19 marathoner, he has valuable insights on the key workouts that have helped him reach his goals.
What is a Fartlek?
Fartlek, or "speed play,” is a centerpiece in the early stages of my race builds. Essentially, it is a run where you're just changing paces consistently. It can be as unstructured as, for example, "Pick up the pace to that light pole and easy jog until the next landmark," to more structured reps.
My old reliable in the first week of a build (the phase of a training cycle where workload, intensity, or mileage gradually increases) is typically 10x 1 minute on/1 minute jog. (This means alternating between running at a certain pace for 1 minute and jogging for 1 minute, 10 times). The effort can vary depending on what you're training for. In marathon training, I tend to lean toward 10k effort (meaning, the pace at which you would run a 10k race) with an easy pace for the "offs.”
When I train for shorter events, I increase the intensity of the "on” segments, and slow down significantly on the “off” segments. The length and intensity can vary, but I'd typically run anywhere from 30 seconds to 2 minutes for these reps with varying rest.
Benefits of a Fartlek Workout
Fartleks are beneficial for a couple reasons. The shorter reps allow for an athlete to introduce speed in a much more digestible form. While there is certainly a place in training programs for mile repeats, tempo runs, etc., the short duration of a fartlek allows for an athlete to ease into higher intensity. Whether it's a seasoned athlete starting a training block or a newer runner adding speed into their training block for the first time, this type of workout is generally a safer introduction before heading into higher volume or intense workouts.
These workouts are also a great way to teach your body to switch gears seamlessly. Whether you’re making a decisive move in the final stretch or adapting to race-day challenges like sharp turns, crowns, or unexpected obstacles, these sessions help you master those critical transitions. I've personally used this as a way to teach athletes how to stay alert during championship races when the competition is throwing surges.
Fartleks also help you develop control and learn to run by effort rather than relying on pace. The earlier an athlete can learn control in practice, the better they can tackle the demands that come with racing. Unstructured fartleks train you to focus on how your body feels. These aren’t all out sprints – each recovery should prepare you for the next rep. Start conservatively, so your final rep is as strong as your first. You should bounce back from this session fairly quickly.
What is Long Slow Distance?
Just as the name suggests, long slow distance is an easy pace, long-distance run, and is a staple in many training programs. A long, slow distance is relative to the athlete. It may seem counterintuitive. You're telling me running slow is going to make me faster? Yes.
Benefits of Long Slow Distance Runs
These types of runs improve your aerobic endurance, helping your body sustain efforts for longer durations. A key phrase I use often is "time on feet.” These types of runs are often layered on for my recovery weeks, focusing on just the distance rather than specific paces. I've also used it to teach my body to be on its feet for the duration that I'll be on my feet for during races. The latter is something that needs to be added with some variability, as this typically maxes out for me at 2 hours and 30 minutes. Ultimately, the purpose here is to accustom the body to being on its feet for that long.
What are Intervals?
Whereas fartlek generally is unstructured speedwork, intervals have a bit more of structure to them, though the combinations are seemingly endless depending on what you're training for. The basic variables for intervals are duration, length, and intensity, and will vary based on the point in the build or race you are training for.
At the start of a training block, I’ll often start at 4-6 intervals of 800 meters to 1 kilometer distance, at a half marathon pace. Towards the end of training, I’ll often move up to 10+ intervals at a 10k race pace.
When I’m training for a 5k, the reps are typically shorter but with a much higher intensity. The rest periods can also be much slower, and can incorporate walking, whereas marathon training reps will have a more active rest. Think 6-8x 400 meters at 5k with the recovery varying depending on where you are in your training block. The idea here is that you should have developed your aerobic fitness enough to adequately recover from the fast portion of the interval, during the rest portion for the next interval.
Benefits of Interval Workouts
In layman's terms, interval training is beneficial in improving speed and engaging different muscle fibers. Too often, you find marathoners in particular overemphasize running marathon pace. While that can get you much of the way there, interval sessions provide an opportunity for the body to practice running "fast" in broken up periods. The faster pace of these sessions engages muscles that are not often used in steady paced runs.
I've struggled with injuries in much of my running career, and learning to incorporate these sessions based on their purpose – rather than just pushing hard – has made a huge difference. I've incorporated interval workouts for the following reasons:
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Safely incorporating uptempo work in early stages of a training block
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Muscle memory for target paces (tune up work for a 5k or 10k)
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Engaging different paces to work on "changing gears" during races
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Simulation work for target race
Cris’s Tips for Success
I want to emphasize the importance of effort levels in all workouts. Variables like extreme heat or cold temperatures will have an effect on your performance. Try to keep a good memory of how certain efforts felt on a perfect day, and don't be afraid to back off if you feel like you're emptying the tank too much.
The goal here isn't to go all out in every session, it's to practice running up-tempo, and being able to recover from these sessions. It's very easy to overdo it, so practice being conservative and consistent early. The more often you do this, the better understanding you'll have on how to knock these workouts out of the park. The better you’re able to knock these workouts out of the park, the better you’ll be able to take these principles into practice for the big day.
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