Before you begin your Freeletics Running Training Journey, it's helpful to have a good understanding of the basics, whatever your experience level.
Distances and workouts
Distances are single-distance runs which are completed at a constant and comfortable pace. These predefined runs are found under “Distances” when you click on the hexagon in the Freeletics Running app. Distances serve to improve basic endurance and so are a very important tool for improving performance.
Workouts, on the other hand, are high intensity speed trainings. They are made up of various runs of a predefined length and should be always be completed at a challenging pace. As the individual runs are more intense, there are always rest breaks set between them in the workouts. These breaks allow you just enough time to recover so you can give your all in the next run. They are important, so don’t skip them. Combining workouts and distances in training will help you to make fast progress, which is why the Coach will give you both.
Speed and pace
First thing's first: it's normal to run different distances at different speeds. Beginners shouldn't worry about their speed to begin with; it's advisable to go at a speed that is comfortable for you and to take small breaks if needed.
In the Running Training Journeys, there are three different paces at which you should complete runs: slow, moderate or fast pace. Your Coach will advise you which is relevant for a specific workout.
When a workout is described as “moderate”, this means that it should be run at a fast speed, but not all out. It should be more demanding than a “comfortable” distance run, but less than a “fast” workout - think about 50-60% of your maximum sprint pace. If you find yourself needing additional breaks, this is a sign that you need to go slightly slower. You should always aim to complete the whole workout at roughly the same speed and you should continue to run – at a slower pace – during the rests.
Finally, fast workouts should be run as fast as possible, but at a pace that allows you to complete the whole workout. You can choose whether to stop, walk or jog during these breaks. Running slightly faster or slower over individual sections of a workout is normal and doesn’t affect the effectiveness of the workout. You will quickly develop a sense of speed for the individual distances and know how best to tackle a certain stretch in terms of pace.
A combination of distances and workouts is ideal for improving running performance and achieving fast, long-lasting results. Even for beginners. It also encourages variety, which helps to stay motivated. Always try to run each session at the pace suggested for the whole duration. To achieve the best results, run workouts at the highest possible constant speed relative to the set pace.