Vitesse Running

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Vitesse Running’s different types of runs explained

You like our workouts but you feel confused with all the terms we use? Well, this article is right for you!
 In order to make the app easier for you to use, we want to explain each word running-related you may see in our app and what exactly this word means in our Vitesse Running world. This will help you with your runs and how to make the most of your workouts. I will keep this simple and I hope that this will be really helpful for you!
Here are the most important terms from slow to fast. You can imagine them like a scale, where walking is 0 and sprint is 100.

Walk

When we ask you to walk between intervals, we want you to fully recover, so don’t rush here, catch your breath and be ready to start again.

Recovery Run

It should feel as easy as possible, the idea is you give your body the maximum to recover, you are still running but the idea to ‘take a mental and physical walk’.

Easy Run

Easy runs are faster than the recovery ones but they should still feel comfortable. Some days easy runs might be 5:30 per kilometer, other days it might be sub 5:00 minutes pace. The idea is that you let your body find its easy pace which is not complete ’super slow jogging’ but is not also really tiring.

Easy Relaxed

Generally we use this when you do fartlek and we want you to slow down until the next fast repetition, it should feel easy and relaxed but it is not super slow running.

Easy Tempo

Slightly slower pace than your race pace/ goal pace.

Tempo

We refer to tempo as your goal/race pace.

Fast

Not your maximum effort but close to it, you should feel FAST.

Sprint

Your maximum effort that you can hold only for a couple of seconds.

You may have noticed that each workout has a color as well. This color indicates its tag and purpose. Let me explain what each tag means:

Green Tag

Recovery run – this is the type of run that your body needs to absorb the benefits of your workouts. Recovery days are as much important as hard days. Think about your easy, recovery pace as a line that connects the dots. Without these days, your body will get fatigued easily and it will be harder for you to run fast when you have to. Furthermore, recovery days help you build more endurance and make running more enjoyable.

Yellow Tag

Easy run – here we talk about basic endurance where your speed should feel easy to moderate based on the workout you are doing. Building basic endurance is as important as the base for any house you want to build. Thus, you want to have a strong foundation before you are striking for more. In addition, your capillary system will improve and your body will become more efficient using more fats for fuel.

Red Tag

 Speed endurance- all the intervals included in the red tag are designed to help you improve both your aerobic and anaerobic endurance, while your V02max is improving as well. They are an extremely important touch of your training program because they help you run faster for longer.

Purple Tag

 Strength endurance- nobody likes when it gets beaten the last 100m of a race regardless of the distance. That’s why your speed and anaerobic power are critical. During this stage, your body lacks oxygen and it can perform at very high intensity for a short duration of time.
This should give you a basic idea about our workouts but if you have any questions, feel free to reach out to us, we are very responsive and we love to help!

 

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