Glossary

This is a structured workout incorporating a specific step where you are asked to run for 6 minutes, during which you should get as far a distance as you possibly can.

• Ensure that ‘auto-pause’ is turned off on your device.
• It is very important that these runs are correctly classified and confirmed (via your Dashboard). Erroneous classifications can adversely affect your plan.

The 6 minute assessment run provides extremely valuable information and insight into many aspects of your running and physiology. You are commonly asked to perform these at regular moments during your training. It is recommended to always perform them in the same place – a 1 to 2 mile, ideally straight and flat area that you can run fast and without any obstacles or interruption is obviously desired. In this way, you are more likely to perform at your best and if you remember the place you got to you can use it as a target for the next time…

If you are new to speedwork, please take care running the 6 minute workout step – we don’t want you straining anything… Whilst the instruction is to ‘run as fast as you can’, for the less experienced runner walking is permitted – the key thing is to travel as far in the 6 minutes as you can. The gifted and experienced runners should start to feel sick with about 1 to 2 minutes remaining – if you don’t, you’re probably not trying hard enough… 😉

Please note. Any 6 minute assessment run you perform that is not automatically categorised as such by the system (and you do not manually amend it to be) may result in the system continually re-scheduling a further one.

The Perceived Effort Assessment is a structured workout where you are asked to run at certain speeds and specific times according to your subjective level of effort.

• Ensure that ‘auto-pause’ is turned off on your device.
• It is very important that these runs are correctly classified and confirmed (via your Dashboard). Erroneous classifications can adversely affect your plan.

A perceived effort run is one mechanism that enables TrainAsONE ® to understand your subjective effort of running and compare to the various underlying physiological processes being measured and tracked. Be honest and do not look at your device (apart from may be to see the time) – start your workout and then put your device in your pocket…

Currently there are 3 levels of effort: Standing, Very Easy Warm-up and Easy Natural pace:

• Standing: Not strictly a running pace… Stand still and relax for the specified duration. You may like to close your eyes and listen to your surroundings. This is an especially important step for those with a heart rate monitor as the system uses this period to record a standing heart rate.
• Very Easy Warm-up: Run at a nice slow easy pace to ease into your workout. If you cannot easily hold a conversation without getting short of breath you are going too fast! (If you can run with a friend to help gauge this, then all the better. Else talk or sing to yourself…)
• Easy Natural: Run at what you feel is an easy natural pace for you. In general, the pace will be slightly faster than your easy warm-up, and holding a conversation would be more difficult but certainly maintainable. For seasoned runners, this would be a pace you feel you could easily maintain for over an hour.

Notes:

• Please record the whole session as one activity (run), including any pre-running and post-running standing phases.
• If you have a heart rate monitor, it is very beneficial to wear it for this workout.
• Any perceived effort run you perform that is not automatically categorised as such by the system (and you do not manually amend it to be) will result in the system continually re-scheduling a further one.

Named after the Japanese physician and researcher, Dr. Izumi Tabata, Tabata is a form of interval training characterised by short but very high intensity steps with minimal rest between. These sessions have been shown to induce significant concomitant changes to both the anaerobic and aerobic energy systems.

Invariably they consist of 8 repeats of 20 seconds very fast all-out steps, with only 10 seconds break between.

If you are new to speedwork, please take care running the fast steps.