Blue Collar Endurance Training

Training Definitions

Workout Formats

These are the workout formats we use in training. Knowing how each one is structured will help you understand the intent behind every session.

Continuous Formats

Continuous

A workout that is rhythmically connected. There are either no recoveries, or rhythm-maintaining floats between efforts.

Continuous Threshold

A sustained run at threshold effort. Teaches you to find and sit in a controlled effort pocket without overreaching. Great for both pace and effort discipline.

Fartlek

A continuous workout that focuses on alternating paces in time-based segments, usually done on roads, trails, grass, or any type of XC Surface. A great tool for introducing the body to harder efforts in a more variable environment.

Continuous Progression

An uninterrupted run that gets faster in pace from start to finish. Often closes near threshold or slightly faster.

Tracklek

A more structured variation of fartlek performed on the track. Each segment is a set distance covered in a set time, followed by a float recovery that is also covered in a set distance and time. Used for reinforcing rhythm and building muscular endurance in the absence of full recovery.

Alternating Continuous

A continuous workout that focuses on alternating paces in distance and time-based segments. Typically used for flat road or bike path sessions that require more structured pace assignments.

Interval Formats

Intervals

A workout comprised of broken-up, structured reps and defined recoveries. Recoveries can be jogging, walking, or standing.

Broken Threshold

Threshold intervals with short recovery. These sessions allow for higher volume with smoother mechanics and less muscle damage, which helps from a recovery and sustainability perspective.

Cutdown Intervals

Intervals where the reps get progressively faster as the session goes on. Can be used for a variety of purposes from general fitness building to sharpening.

Race-Pace Intervals

Shorter reps run at race pace, typically not grouped into sets. Helps build closer to true race-specificity and develop rhythm at race pace. You’ll have slightly more fatigue at the end of the session.

Set-Based Formats

Set-Based Intervals

Intervals grouped into intentional sets. Allows for targeting of different gears, fatigue management, or emphasis of specific reps within a larger structure.

Cutdown Sets

Structured sets where the reps within each set get progressively faster. These sessions are typically focused on general speed development, rather than race-specific pacing. Recovery between sets helps avoid excessive fatigue and maintain quality across sets.

Race-Pace Sets

Race-pace reps grouped into structured sets. The recovery between sets allows for slightly longer rep lengths while avoiding excessive fatigue.

Pre-Fatigue Sets

Sets where the final rep is the focus. The early reps create fatigue so that the most important rep is more race-specific.

Specialty Formats

Race Callousing

A challenging session centered around one or two long reps at target race pace. Recovery is flexible and depends on the demands of the rep. These workouts provide a very race-specific stimulus, but should be scheduled strategically and used sparingly.

Sandwich

A session that starts and ends with the same element, with a contrasting element in the middle, and all parts are separated by recovery. Useful for introducing a new stimulus to build on in future sessions.

Squeeze Reps

Individual reps that start under control, but wind up in pace as the rep goes on. Best used to practice negative splitting at the end of a race.

Go-Drills

Individual reps that include a sudden gear change mid-rep. Best used to practice your kick on the bell lap.

Blue Collar Endurance Training