Running: Varied Medium Training – What Is It and How to Do It?

Running: Varied Medium Training – What Is It and How to Do It?

Varied medium training is one of the most effective and versatile techniques for improving a runner's performance, combining endurance, speed, and aerobic strength. This type of training is particularly appreciated by intermediate or advanced runners, but it can also be adapted for beginners. Let's explore in detail what varied medium training is, how it works, and the benefits it brings to your running routine.

What is Varied Medium Training?

Varied medium training is a running workout that combines different intensities within the same session. The base of this workout is a "medium" pace, which sits between a slow recovery run and race pace. During the session, the runner alternates between slower and faster segments, maintaining a steady, sustained pace during the central phase.

Technically, a medium run is done at an intensity of 75-85% of your maximum heart rate. This means it’s more challenging than a slow run but less intense than a speed workout. The term "varied" refers to alternating between different paces, integrating short accelerations or slowdowns during the session.

Goals of Varied Medium Training

Varied medium training aims to improve several aspects of your running performance. The main goals are:

• Aerobic endurance: The medium training pace improves the body's ability to sustain prolonged efforts and use oxygen more efficiently.
• Speed: Thanks to the variations in pace, the runner enhances their speed without overstraining the muscular and cardiovascular systems.
• Running economy: Training at a medium pace helps improve running efficiency, reducing energy consumption at a given speed.
• Race preparation: Running at a medium pace simulates conditions similar to those encountered during long-distance races, preparing you mentally and physically.

Benefits of Varied Medium Training

Varied medium training offers numerous benefits:

• Improvement in anaerobic threshold: It helps raise the point where the body starts producing lactic acid, allowing you to maintain higher speeds for longer.
• Increase in cardiovascular capacity: It improves the heart's ability to pump blood and the muscles' efficiency in using oxygen.
• Fatigue reduction: Training at varied paces stimulates the body to recover faster from intense phases, increasing overall endurance.
• Adaptation to race pace changes: This type of training prepares runners to handle pace changes in races, such as overtakes, hills, or terrain variations.

How to Structure Varied Medium Training

A varied medium training session consists of three main phases: warm-up, the central phase with medium pace and variations, and cool-down. Here's how to structure it step by step:

1. Warm-Up
   Before starting any workout, it's essential to prepare your body for movement. A proper warm-up lasts about 10-15 minutes and should include:

   • Easy running: Start with a light jog to activate the muscles.
   • Mobility exercises: Joint rotations like ankles, knees, and hips to increase flexibility and prevent injuries.
   • Short strides: Finish the warm-up with 3-5 strides of 80-100 meters to prepare the muscles for higher intensity.

2. Central Phase (Varied Medium Training)
   This is the most important part of the session where the real progress happens. Depending on your fitness level and specific training goals, the central phase can last between 30 to 60 minutes.
   Example structure:

   • 10-20 minutes at medium pace: Choose a pace you can maintain for a prolonged time without maxing out (75-85% of your maximum heart rate).
   • 3-5 minutes of acceleration (race pace): Gradually increase your pace until you reach a race-like speed (85-90% of your max heart rate).
   • 5 minutes of slow running: After the acceleration phase, slow down to an easy jog to recover.
   • 15-20 minutes of varied medium pace: Finish the workout by alternating between short bursts of increased pace (e.g., 2-3 minutes of acceleration) and returning to medium pace.

3. Cool-Down
   The cool-down phase, lasting 10-15 minutes, is crucial to gradually bring the body back to rest. It includes:

   • Light jogging: End the session with an easy jog to slowly lower your heart rate.
   • Stretching: Stretch the main muscles involved in running, like quadriceps, calves, hamstrings, and back muscles, to promote muscle recovery and prevent stiffness.

Example Workouts for Different Levels

• Beginner Level:
  Warm-up: 10 minutes easy jog + mobility exercises.
  Central phase: 20 minutes at medium pace with 3 minutes of acceleration + 5 minutes of slow recovery.
  Cool-down: 10 minutes easy jog + stretching.

• Intermediate Level:
  Warm-up: 15 minutes easy jog + 5 strides of 100 meters.
  Central phase: 30 minutes at medium pace with variations (5 minutes of acceleration every 10 minutes).
  Cool-down: 10 minutes easy jog + stretching.

• Advanced Level:
  Warm-up: 15 minutes easy jog + mobility exercises + strides.
  Central phase: 45-60 minutes at medium pace with 5 minutes of acceleration every 15 minutes + 5 minutes of slow recovery.
  Cool-down: 15 minutes easy jog + stretching.

Useful Tips for Varied Medium Training

• Monitor your heart rate: Using a heart rate monitor will help you maintain the correct pace and manage intensity changes during the workout.
• Don't overdo the accelerations: If you're new to this, avoid making the accelerations too long or intense. The goal is gradual improvement, not overloading the body.
• Listen to your body: Varied medium training can be challenging, especially during the first sessions. If you feel pain or excessive fatigue, slow down and recover.
• Maintain good form: Even when the pace increases, try to maintain correct running form with an upright posture and efficient strides.

Integrating this workout into your training plan will lead to consistent improvements and help you run more efficiently and with greater enjoyment.