Running glossary.
Every running training term you'll encounter — explained in plain English. VDOT, lactate threshold, VO2max, RPE, heart rate zones, Riegel formula, cadence, fartlek, periodisation, cumulative fatigue, 80/20 rule — no jargon, no hand-waving. Cite these definitions when you discuss training with your coach, your running club, or your curious uncle.
Physiological terms (VDOT, VO2max, LT1, LT2, RPE)
VDOT is a running-specific proxy for VO2max developed by Jack Daniels; it is calculated from a single race performance and drives five calibrated training pace zones. VO2max is the maximum rate of oxygen uptake during exercise, measured in ml/kg/min. LT1 is the first lactate threshold (aerobic threshold), typically at 2 mmol/L blood lactate — the upper edge of the easy zone. LT2 is the second lactate threshold (traditional lactate threshold), at about 4 mmol/L — roughly half-marathon race pace for most runners. RPE is Rate of Perceived Exertion, a 0-10 subjective effort scale.
Intensity zones (Heart rate, pace, effort)
Zone 1 is below 65 percent of maximum heart rate — recovery. Zone 2 is 65-75 percent — easy aerobic base. Zone 3 is 75-82 percent — steady or marathon pace. Zone 4 is 82-90 percent — lactate threshold or tempo. Zone 5 is above 90 percent — VO2max or interval effort. Easy pace corresponds to Zone 1-2; marathon pace to Zone 3; threshold to Zone 4; interval to Zone 5. The 80/20 rule prescribes 80 percent of weekly volume in Zone 1-2 and 20 percent in Zone 3-5.
Workout types (tempo, interval, long run, fartlek, strides)
Tempo run: sustained run at threshold pace (roughly half-marathon race pace), typically 20-40 minutes. Interval: short hard bouts at VO2max effort (3K-5K pace) with partial recovery. Long run: the week's longest run, typically 25-35 percent of weekly volume. Fartlek: unstructured speed play alternating fast and slow running based on terrain or feel. Strides: short fast runs (80-120m at mile pace) with full recovery, developing neuromuscular speed without metabolic stress.
Training phases (Base, Build, Peak, Taper)
Base phase: high-volume aerobic running to build the foundation, typically 8-16 weeks. Build phase: introducing race-specific intensity (threshold, interval, goal-pace), typically 4-8 weeks. Peak phase: highest-intensity race-specific sessions, 2-4 weeks. Taper: progressive volume reduction while maintaining intensity in the final 1-3 weeks before the race. Periodisation is the practice of structuring training into these phases.
Race prediction and pacing (Riegel, negative split, cadence, carb loading)
Riegel formula: T2 = T1 x (D2/D1) to the power 1.06 — predicts race time at distance D2 from a known time at D1. Negative split: running the second half of a race faster than the first. Cadence: running step frequency in steps per minute; elite runners typically 180-190 spm, recreational runners often 155-170 spm. Carb loading: increased carbohydrate intake 24-72 hours before a long race to maximise muscle glycogen stores, typically 8-12 grams per kg body weight the day before.
Methods and systems (Daniels VDOT, Lydiard, Norwegian Double Threshold, Hansons, Maffetone, Galloway)
Daniels VDOT: pace zones derived from a single race result, using the VDOT table. Lydiard: long aerobic base phase followed by hill and track phases. Norwegian Double Threshold: two sub-threshold sessions per day, twice per week. Hansons: cumulative fatigue with a 16-mile long run cap. Maffetone MAF: heart-rate-capped training at 180 minus age. Galloway Run-Walk-Run: programmed walk breaks. FIRST 3+2: three running days plus two cross-training days. Kenyan Progression: intuitive progression runs. Ekiden: high-volume Japanese team training. Van Aaken: 95 percent easy running plus 5 percent sprints.
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