Volume is King
Running intensity is important, but volume is king!
Generally speaking, to a new runner, or a runner who is new to a distance, the most significant focus should be volume – to get an event done – to finish!
And generally speaking, to an experienced runner, one who has done a distance before, volume is still most important, but being accustomed to the volume that runner might be happy to focus a little more on intensity. That is, they may want to push themselves more to get a better result. The risk of that push however is that it can lead to overtraining, injury or even a DNF.
Volume
In Wave Running, volume is just the distance you run.
Measuring Volume
We usually measure volume in kilometers or miles.
Running Intensity
Running intensity is the amount of effort expended in the moment while running.
Measuring Running Intensity
Heart Rate
Heart rate is a reasonable metric to measure intensity. However, there are at least a couple of things that make heart rate finicky or perhaps ambiguous to use and interpret:
- The weather (specifically the temperature). As the body’s internal temperature rises, the heart beats faster. As a result, measurements will be different under different conditions – perhaps even just different times of day.
- There is also a phenomenon called “cardiac drift.” Cardiac drift results in an upward drift of a runner’s heart rate over time. And cardiac drift occurs while exercise intensity remains the same. Cardiac drift is related to an increase in core body temperature but is also affected by water loss.
So heart rate can be a fair guide, but unfortunately, it is just that – a guide.
One other thing – heart rate is a lagging indicator, so it’s not great for intervals, in particular shorter intervals.
Pace
Running pace is excellent for an overall comparison between runs (in similar conditions or the same run repeated). It’s also OK for intervals run under the same conditions.
However, “pace” is not so good as a general measure of intensity. For example, the amount of effort in the moment to maintain a 5 min/km pace on soft sand is very different to a 5 min/km pace on the road. So using pace to measure intensity across those situations can be tricky.
Perceived Rate of Exertion (PRE)
Most intensity measures are objective and measured by a device. PRE is subjective and not measured by a device. PRE is based on how you feel and may take into account breathing rate and talking ability.
Perceived rate of exertion is an excellent way of measuring intensity as it’s independent of running conditions (terrain, elevation, heat etc.).
While PRE might be the best and most universal method, as it is subjective, it can also take some time before an athlete can use it confidently.
Zones
Regardless of what measure you use for intensity (and you might use heart rate, pace and PRE at different times or in combination) you should identify your own zones. These are often described as heart rate zones, but I also refer to them as intensity zones, or just zones more generically.
There are many methods to calculate zones and the most common approach seems to be 5 zones where Zone 1 is the lowest intensity and Zone 5 is the highest. It’s beyond the scope of this discussion to go any further into it, and I encourage you to do your own research and use a method that works for you.
For our purposes I make reference to zones 1 to 5 below so it’s important you understand the concept and are comfortable working with your own zones.
Common Training Running Intensity
What?
- 70-80% training at lower intensities – Zone 1, 2 and a small amount in Zone 3
- 20-30% training at a higher intensity – Zones 4 & 5
Why?
- Extended periods at low to moderate intensity build aerobic ability and endurance, both muscular-skeletal and aerobic pathways.
- Higher intensity efforts increase speed, improve running economy, VO2max, lactate threshold etc.
- Too much time at higher intensity leads to overtraining, burnout and injury due to insufficient recovery.
Endurance Terrain
Historically
Most endurance events were on track or road:
- Firm -> hard
- Even
- Usually reasonably flat -> an occasional event with hills
- Dry (dry track)
Now
Endurance events are now on surfaces across a range of broad spectrums:
- Hard -> soft (roads to soft beach sand)
- Even -> uneven (roads to small or large loose rocks, roots)
- Flat -> hilly (flat to mountains!)
- Dry -> wet (dry to beach, river or creek crossings)
Endurance Terrain Running Intensities
Different terrains need different intensities to achieve the same pace.
As mentioned above, the intensity (effort in the moment) to maintain a 5 min/km pace on soft sand is very different to a 5 min/km pace on the road.
It’s hard to maintain a low to moderate intensity on many terrains for an extended period.
Specificity
Event Conditions
It’s important to experience event terrain conditions during training.
Why?
Different conditions require different types of strength and musculature.
e.g. no hill training can lead to burnout in quads if the event is hilly.
e.g. no sand training can lead to burnout in calf’s if the event is sandy.
There’s also a psychological and emotional aspect to being prepared. As a person becomes more fatigued, it requires less to derail them mentally or emotionally. This is a large part of the mental aspect of running endurance events – why people say you need to be strong mentally. When the going gets tough, you don’t want to buckle. The thing is, if you encounter something difficult that you haven’t trained for, especially late in an event, you are more likely to be troubled by it and more likely for your performance to be adversely affected – even to the point of quitting!
Suggested Training Running Intensity (with specificity)
As I’ve said above the best intensity measure could be PRE. However, PRE is subjective so while it might be the best method in the moment, it’s difficult to quantify making it hard to measure and record.
So from a statistical record keeping viewpoint, heart rate and pace are most probably needed.
What?
- 60-70% training at lower intensities – Zone 1, 2 and a small amount in Zone 3 (lower Zone 3)
- Mostly on firm, flat surfaces, including event terrain.
- 30-40% training at higher intensities – higher Zone 3, Zone 4 & Zone 5
- A combination of event terrain (or simulated), strides, intervals, tempo runs, hill sprints, HIIT
- e.g. trails, sand, stairs, hills, HIIT
Notes
- A run on trails can include time in both lower and higher intensities. The trails might have reasonably flat and firm parts, and sections of hills or rocks, for example, that require a higher intensity and/or a slow down in pace.
- An interval run includes time at high(er) intensity, and rest or recovery time. The recovery time includes intensity decreasing from high(er) to low(er), until hopefully, it reaches low(er) levels. However, there are not extended periods at low(er) heart rates, so intervals are considered higher intensity efforts.
Wave Running Intensity
Endurance runners (in particular trail and ultra runners) have to contend with different surfaces and conditions. These conditions make it difficult to be precise about optimal training with regards to intensity.
This variability means the optimal choice of runs, workouts and activities for a training program is specific to:
- The conditions of the target event
- Your general fitness and ongoing condition during the training program.
Wave Running Intensity & Waves
Different waves have different intensity recommendations.
The Suggested Training Intensity (“suggested”) above is the baseline range.
Wave 1
Some intensity as the program starts, near the low end of the “suggested” range. If your program Wave 1 has a (ii) or (iv) sub-wave, there should be no intensity in these sub-waves.
Wave 2
There is no intensity, or very little, maybe just some strides.
Wave 3
The most intensity is in Wave 3, near the high end of the “suggested” range. If your program wave 3 has a (ii) or (iv) sub-wave, there should be no intensity in these sub-waves.
Wave 4
There is no intensity, or very little, maybe just some strides.
Wave 5
There is some intensity in Wave 5, near the middle of the “suggested” range. If your program wave 5 has a (ii) or (iv) sub-wave, there should be no intensity in these sub-waves.
Wave A
Same intensity model as Wave 5 (not as much as Wave 3), with volume decreasing.
Wave B
Similar intensity in a & c of B, but none in b.
Wave C
There is no intensity, or very little, maybe just some strides. If your program wave C has a (ii) or (iv) sub-wave, no intensity in these sub-waves.
Running Intensity Caveats
- Bear in mind these are guides and not rules.
- In every situation, volume is king, so prioritise volume over intensity, and above all, listen to your body.
- During a training program, sustainability is paramount. Sustainability means finishing each run with enough reserves to back up next time, and the time after that – to “just keep going”.
- Again, listen to your body – it knows what it’s talking about – except if it’s raining and it says it doesn’t feel like running today!
- Have fun!
Example Intensity Sessions
There’s literally any number of different intensity sessions you could dream up, where an intensity session is anything other than a run in Zone 2! When you add the variability of ultra training that needs to take into account elevation and different terrains, you have limitless options at your disposal.
You will want to be event-specific (not all the time), but here’s a few examples of intensity sessions you can modify and incorporate into your training. With the exception of a ‘fast finish’, always start and finish your runs with at least 5 minutes or 1 km or so at Zone 1/2:
- A long run with a fast finish – i.e. finish your run in Zone 3 for a time or distance – e.g. 15 minutes or 4 km or as you wish;
- A tempo or threshold run near the top of Zone 3 – e.g. 45 min or 10 km or similar;
- Moderate intervals within a longer run – e.g. 10 x (400m top Zone 3 + 1200m Zone 2) OR 10 x (1:30 top Zone 3 + 4:30 Zone 2) or similar;
- Higher intensity intervals with a shorter run – e.g. 10 x (1:00 Zone 5 + 2:00 Zone 1) OR 5 x (2:00 Zone 4 + 2:00 Zone 1) or similar;
- Hill reps – e.g. 10 x (1:30 Zone 5 up + 2:30 Zone 1 down) or similar
Follow the guidelines above of 60-70% of training at lower intensities and 30-40% at higher intensities. AND PLEASE:
- Listen to your body. It’s easy to over-train by trying to fit too much in and to push too much.
- Don’t be too precise – that’s why there’s a range 60-70%. It doesn’t have to be precise – this is just a guide – do what feels right for you and your body.
Strength Training
Many people recommend strength training as an important part of endurance (and therefore ultra) running. If that’s the case, it’s probably even more important to incorporate strength training as you get older, as muscle mass naturally decreases with age.
While strength training is beyond the scope of this discussion, I will just leave your with these quick notes:
- Do strength training no more than 2-3 times per week while in your running program.
- Make it targeted for running – i.e. especially make sure to include single-leg exercises.
- Do strength training on your hard days (i.e. days with intensity) not on easy days or rest days – make your hard days hard, keep your easy days easy. If you add strength to easy days, they will no longer be easy!
- Do your running first for the day, do your strength training last, not the other way around.
That’s it!
There’s a lot to take in with this discussion on volume and intensity (and strength). It’s a complex area and I acknowledge this doesn’t give you a specific set of rules and sessions to work into your program.
Hopefully it does give you a reasonable set of guidelines you can interpret and apply to your own unique circumstances.
Good luck – and just keep going!