Run Training

Welcome to Runnerzedge. In this section you will find videos about different types of runs, training plans, and anything else you need for setting a new PR.


I run regularly and I would like to run faster. Is speed work right for me?

What type of speed work it right for me, my training, and my goals?

What makes up the base of the speed pyramid

Building your way to the top of speed pyramid

The pinnacle of the speed pyramid, you can see your new PR

Who are our contributors? Meet Tony Okello.


What are the foundations of any training plan? Base runs and long runs.

Once you have your base runs down, you are now ready for “Challenge Runs” Challenge runs test your speed and endurance, they are the building blocks to faster times. The major challenge runs are Tempos, Fartleks, Intervals, and Hill Repeats. Check our what Tony has to say about each of these.

Tempo Runs

Fartlek Runs


Hill Repeats


Now that you are familiar with all the types of challenging workouts available to you. You may want to recover a little bit. Recovery runs are often over looked or seen as unimportant. This attitude towards recovery runs will lead to burn out, fatigue, stagnation, and eventually injury. Check out what Tony, a national class runner for Uganda, has to say about recovery runs.


There comes a time in every runner’s journey when they must be their own coach. Either from the very start, running on your own for weight loss, stress relief, or health reasons; or after your formal competition days in school are done. This time can be very confusing for a runner because you have to balance what you remember from your days under a coach with what you hear from your running buddies, read in magazines, or over hear some guy at a running store pontificating about. Here is our five part guide to designing your own training plan. Remember to adjust for your fitness, experience, expectations, and time until race day.

Part 1-Base building(allow a recovery week of easy running between every two week training period)

Part 2 Increasing mileage with the addition of a long run

Part 3 The introduction of challenge workouts

Part 4 Peak mileage and intensity of your training plan

Part 5 Pre-race phase. Not the taper as you know it, but a race pace specific reduction of miles to get you zeroed in on your race goal.




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