Mid-Distance & Distance Glossary
Distance training works best when athletes understand the continuum of effort: long slow distance, tempo, threshold, VO₂ work, race pace, and sub-race pace.
Long Slow Distance / Easy Run
Purpose: Build aerobic capacity, durability, and recovery ability through sustained lower-intensity running.
Execution cue: Finish steady and relaxed, not depleted.
Tempo Run
Purpose: Build aerobic strength and efficient rhythm over sustained continuous running.
Execution cue: Controlled and steady. Engaged, not strained.
Threshold Repeats
Purpose: Improve aerobic strength and lactate clearance while staying relaxed at moderately demanding efforts.
Example: 4 × 1 mile threshold or 5 × 1k threshold with short jog recovery.
Execution cue: We are not doing speed here. Threshold should feel like a pleasant push — invigorating, controlled, and sustainable. It should not feel daunting or forced.
VO₂ Intervals
Purpose: Improve the ability to process oxygen and maintain strong pace under accumulating fatigue.
Execution cue: Strong and focused, but still rhythmic.
Race Pace Repeats
Purpose: Teach athletes to lock into the rhythm, mechanics, and psychological feel of race pace.
Sub-Race Pace Repeats
Purpose: Improve efficiency and composure at speeds slightly faster than competition rhythm.