I try to run three times a week.
I love running.
Running feels so good in my body.
I especially love long, slow runs.
Left to my own devices, I’d just do long runs—three, four, six, seven times a week.
But just doing long runs hurts my body.
I’ve done it before.
I overtrained, and strained my body. My right leg, knee, ankle, and hips.
I don’t want to do that again.
So I switch it up. Keep it varied.
I do three different kinds of runs: a long run; a shorter, faster run; and a set of sprints.
This style of practice was inspired by reading the book Run Less, Run Faster, and its FIRST running philosophy.
That book recommends three key runs: track repeats, the tempo run, and the long run.
The long run is straightforward: a long distance, at a gentle, sustainable pace.
The tempo runs are shorter, faster runs. Sustained effort at a specific, faster pace.
Then there’s interval or speed work: short, hard sprints with recovery periods in between.
Each of the three key runs affects a distinct physiological system that contributes to your overall skill and capacity as a runner.
Long runs build your aerobic base: capillary density, mitochondrial volume, glycogen storage capacity.
Tempo runs train your body to clear lactate more efficiently, which raises the pace U can hold aerobically.
Sprinting builds your VO2max, improves running economy, overall speed, and increases fast-twitch recruitment.
I like knowing the physiological effects of the different runs. It inspires me.
There’s just one thing that has never worked for me about the book.
They are hyper-specific about how far to run, how fast, how often.
That’s because they’re very focused on training for races, from 5ks to marathons (or even ultramarathons).
If U follow their rules, U will improve your race times very predictably.
They have ample evidence of that. They’ve done their research.
But for me, I don’t enjoy the technical details of implementing their program.
Tracking very specific run lengths and paces isn’t fun for me.
It feels stressful and overwhelming.
My goal isn’t to run races.
I’m not trying to train for a marathon.
I just want to run.
I want to enjoy it!
I want to be healthy!
I want to have fun!
Still, I’m inspired by having different kinds of runs.
So, when I run, I follow their program—but in my own way.
I simplified it, so that it’s easy to do, but without numbers or measurement.
Three key runs. Tasshin-style.