What should runners think about first: speed or distance?

Normally, increasing the intensity will reduce the training volume and vice versa, but it will depend on your training needs and your experience as an athlete. We turned to the expert advice of our Sports Director, Iker Muñoz, to help us answer one of the most frequently asked questions: what should runners think about first: speed or distance?

"Increasing one of these variables just because we feel like it will not be advisable; any increase in the training load must be planned in advance," warns Iker Muñoz, stressing, once again, the importance of individualizing training. It will also depend on the athletic background of the runner in question and the training needs we have.

Then, Runnea's Sports Director will give us some keys to correctly perform our training by adjusting the load to a previous planning. Take note, this will interest you!

What comes first: endurance or endurance vs speed?

It will depend on the type of periodization we are going to use and our needs. For example, if our experience is low , it is normal to start accumulating minutes at a low and moderate intensity. On the contrary, if we have a good base of aerobic training we can start prioritizing intensity/speed. However, everything will depend on the training needs we have.

It is normal that if we increase the intensity, we reduce the training volume and vice versa.

What are the main mistakes that we must correct when we are not sure whether to do more kilometers or increase our running pace?

The increase in volume or intensity should be based on a previously established reason. Increasing one of these variables just because we feel like it is not advisable. Any increase in training load must be planned in advance.

It is normal that if the intensity is increased, the training volume is reduced and vice versa.

• What types of running training help you to progress as a runner?

Why should we learn to run slowly?

Rather than learning to run slowly, we need to maintain a steady intensity, usually below the aerobic threshold. The importance of this type of training is sometimes underestimated. However, it will help us with regeneration goals, improvement in fat oxidative capacity and a long etcetera.

Does building a good aerobic base help us reduce the risk of injury?

I am afraid this is not the case. I struggle to see this possible relationship between aerobic base and injury reduction.

When and at what point does speed work enter the picture in a general fitness training plan?

It may be as early as the first few weeks. It will depend on the initial state of the athlete. For example, in the 3rd or 4th week of training we can include intensity workouts such as the Oregon circuit, progressions, etc.

• You may be interested in: What is the difference between set, interval and repetition training?

What about when we are training for goals, such as to get under a certain time in a half marathon?

In this case it will depend on the periodization model we use. Some models focus on intensity at the beginning of the training period, others do it later. There is no categorical answer, it will depend on the coach's approach.

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What is important, when we introduce the series training, is to make sure that we have a good base of strength and technique to maintain the technical gesture and speed during these.

At the point of further progression, how should we manage and alternate long runs with speed work sessions such as series or fartlek?

Basically, we should space out the training sessions that involve a stimulus. For example, if I train 5 days a week I can do long runs on Sunday and intensity work on Tuesdays and Fridays (it may not be necessary to do 2 intense days, one may be enough).

Planning your training: the key to correct progression

Increasing the training load must be planned in advance to avoid the risk of injury. An increase in volume or intensity, without reason, can lead the runner to suffer the dreaded consequences of training in an inadequate manner such as overtraining and injury.

Opting for anindividualized training plan will allow you to train in a targeted and scheduled manner. Maintaining a stable intensity and adjusting the training load will be vital to continue enjoying our favorite sport safely.