Blue Collar Endurance Training

Training Definitions

Effort Ranges

These are the effort ranges we use in training. Understanding them will help you execute every workout with the right intent.

Easy

A conversational effort where it is easy to hold that conversation. Imagine a dining hall or lunch conversation. If you’re not having a dining hall conversation you should slow down.

SJ/R

Supplementary jogging/recovery days are shorter easy runs that promote recovery by getting the blood moving. Often used following higher-quality days. Early in a training cycle, you may see more of these. In normal blocks, they usually show up once a week.

Neuromuscular

The goal of Neuromuscular work is to improve coordination, not fitness. Fast, but relaxed reps with full control. Strides, hill bursts, or flat ground bursts all fall under this category. You should feel sharp and smooth, not strained. Neuromuscular work is very often implemented after easy runs.

Aerobic

All easy running is technically aerobic. However, when we say aerobic we’re referring to an effort where conversation is still possible, but it’s noticeably more labored.

Threshold

Threshold is an effort, not a pace. It can change from day to day depending on the weather, the terrain, the shoes you’re wearing, what you did two days before, what you ate. It’s dynamic, not fixed.

We want to run at a controlled but higher-end effort that can be sustained aerobically. Since we don’t use lactate meters, we use these cues to “find the pocket”:

• You can get out one clear sentence if a coach spoke to you mid-rep.

• If you can’t do that at any point, you’re going too quick.

• Measure/spread out your effort appropriately.

Three ways to tell you’re in the right effort pocket:

• Your splits will be fairly consistent.

• You may have a hint of leg heaviness, but this heaviness shouldn’t be intense.

• You should feel like you could go another mile, or even two.

True vs. Pressed Threshold

Lean toward True Threshold unless specifically instructed otherwise.

Tolerance Work

Tolerance work is used mainly in race-specific workouts. Talking should be limited to 1–2 words max. It builds your ability to handle rising discomfort and hold your mechanics together under fatigue. Should you be falling apart? No, we don’t want to practice bad habits. However, you should definitely be uncomfortable.

Easy Jog Recovery

Used between reps to allow your breathing to come back under control. It’s not a walk, but it isn’t fast. The goal is to recover without shutting down your aerobic system.

Sprinter’s Recovery

A slower, more complete recovery. Used when recovery is more about getting your legs back under you rather than building fitness. In other words, this is like a slow pitter-patter jog, shuffle, or a half-jog and half-walk recovery.

Float

A float is a steady, controlled recovery between reps. Faster than an easy jog, but slower than threshold. These recoveries help handle the changing flows of racing.

Standing Recovery

No movement, just standing still or walking around between reps. It’s best used when smooth mechanics are an important part of the workout. Heart rate drops the most with these recoveries.

Blue Collar Endurance Training