Running is a skill, train it like one
Most people who train regularly, *do* running in some form whether that’s heading out for a 5k, using a 10k as a catch up with a pal, running in workouts or mixed in with barbells and conditioning.
But ‘doing’ running and actually training it are completely different things & that’s what we do differently at Principal Athletic in Nottingham.
Our next block coming up is a 12 week running block. Not all of our sessions will be running focused, and we’ll still be running in workouts, but our Tuesday fitness sessions will be a complete running focus and there will be a lot more running on our Thursday endurance sessions.
Why we’re doing this
Love it or hate it, running comes up in almost every form of hybrid training whether it’s hyrox or crossfit or just general fitness. But when we’re training for these races and running is always mixed with other movements, always secondary to a barbell or a dumbbell, you never really know if you’re actually getting *better* at it.
So this block, we’re training it the same way we train a squat or a snatch, with intention and progression with something to measure against.
Next week, we’re doing Parkrun as a gym which is our 5k baseline, then we train, then we test again. This makes it measurable & that’s what makes it training.
Running isn’t just long distances
Long distance running is everything right now, 5ks, 10ks, half marathons, marathons… and I get it, running is the most accessible fitness tool we have, it’s social it gives people something to work towards.
But running is not just the long distances.. there are 3 zones we can train:
Sprints: 100m, 400m
Middle distance: 800m, 1 mile
Endurance: 5k and beyond
Everyone wants to know your 5k time but nobody’s asking about your 400m
Your 400m tells you something your 5k can’t & for a lot of people, the shorter distances are where they absolutely excel eg a <11/12 second 100m is just as impressive as <20 minute 5k and that isn’t talked about enough
So this block, we’re testing the full spectrum: 100m, 400m, 800m, 1 mile, 5k
Why middle distance will unlock the rest
If I had to pick one area where everyday athletes leave the most gains on the table, it’s the 800m and the mile, as they just aren’t trained as much as the other domains.
Ask anyone who’s done a genuine 800m effort what it feels like. Not a jog at a comfortable tempo.. an actual hard 800. They’ll usually say the same thing, the first 400 feels manageable, somewhere around 550m you question every decision you’ve ever made, and the last 100m is pure survival (anyone relate?). It’s less than 4 minutes of your life and it hurts in a very specific way
Training at 800m and mile pace forces you to build speed endurance - the ability to hold a fast pace even when everything in your body is telling you to slow down. These sessions push your anaerobic capacity, improve your ability to tolerate lactate, and sharpen your efficiency at high speeds.
They also improve your running economy - how much energy you spend to run at a given pace. Better economy is what separates runners who feel smooth and relaxed from those who always feel like they’re working harder than they should be, even at moderate speeds.
The reason most people never tap into this is because they go straight from ‘I don’t really run’ to ‘I’m training for a 5k’ which isn’t wrong, but it leaves a huge amount of potential on the table
So this block, expect a lot of 800s, a lot of mile work, structured intervals, not just *go hard and hope for the best*. And like the rest of our programming at PA, if you show up consistently to our Tuesday sessions, you’ll 1000% notice the difference by the end of it.
The full picture - what we’re actually training
Running isn’t just about how far or how fast your legs can carry you. Here’s what’s going into this block:
Drills + mechanics - running is a skill & technique gets worse with fatigue so we’ll be working on the drills when we’re fresh so it sticks when we’re not
Intervals - controlled & measurable with intent and consistency
Plyometrics + olympic lifting - to develop power output
Strength work - everything we’ve built in the gym helps > strong joints & tissues handle high impact loading better & better movement patterns means for efficiency
Track testing in may - we’re booking the track to properly test the short and middle distances in conditions that actually let you sprint. This was such a good turnout last year, more on that coming soon
What success looks like after 12w
Not everyone will leave this block with a 5k PB. Some will get faster over short distances, some will improve their 5k and as a whole, we should finish this block as a gym that runs better, faster & we should all feel more efficient & more confident
Principal Athletic is a strength and conditioning gym in Nottingham built for everyday athletes. If you want to train with purpose, learn proper technique, and actually get better, come down for a trial class - drop us a message via the contact us page or book a free trial here.