What are Running workouts, distances, speed and pace?

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You are ready to start on a new journey. But before you begin training with Freeletics Running, it is helpful to have a good understanding of the basics, especially if you are not a very experienced runner. Because to look like an Athlete, you have to train like one. Here is a look at some of the fundamental parts of Freeletics Running to help you on your journey.

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 and the exertion units of Freeletics Running. 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 high in their intensity, 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

It is usual to run different distances at different speeds. Beginners don’t have to worry about their speed to begin with. It is advisable to go at a speed that is comfortable for you over the distances and take small breaks if needed. In Freeletics Running, there are three different paces runs should be completed at. Distances are run at a comfortable pace, whereas workouts should either be run at a moderate or fast pace. When a workout is described as “moderate”, this means that it must 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. If you find yourself needing additional breaks, this is a sign that you need to go slightly slower. You should complete the whole workout at roughly the same speed and you should continue to run – at a slower pace – during the rests. If you start at a pace that is too high, you can have a short walking break. You shouldn’t beat your PB at this pace if you’ve already completed the workout at a fast pace. Finally, fast workouts should be run as fast as possible, but at a pace 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.