If you're an athlete who prefers focusing on shorter distances, try integrating time-based workouts into your training routine. These workouts prioritize intensity over distance, enabling you to maximize your training sessions without dedicating extensive time to the road or track. With time-based workouts, you have various options to choose from, including interval training, fartlek runs, and pyramid intervals. Each type offers a unique structure and benefits, catering to different fitness levels and goals.

Keep reading to learn the benefits of time-based training and even download a new workout from  COROS Coaches that is perfect for both beginner and experienced runners!

Why Run For Time?

Time-based workouts offer a structured approach to training, ensuring you maximize your efforts within a specific timeframe. These types of workouts can be tailored to target specific abilities of your Running Fitness, such as endurance, threshold, speed, and sprint.

Unlike traditional distance-focused workouts, time-based workouts revolve around intervals of varying lengths, challenging runners to push their limits against the clock. Plus, they can easily be tailored to your Running Fitness, allowing for gradual progression as you become stronger and faster.

The four Running Fitness abilities can be found in the Running Fitness tab of your COROS app.

Ladder Workout

A time-based ladder workout involves intervals of increasing and decreasing intensity, mimicking the rungs of a ladder. Instead of focusing on specific distances, you'll run for time, challenging yourself to maintain pace and effort throughout each interval.

Pace Ladder Workout: Pay attention to how you're feeling during each interval and adjust your pace accordingly. It's important to challenge yourself while still maintaining good form and avoiding injury.

Before starting the main workout, it's important to warm up your muscles to prevent injury and optimize performance. Spend about 5-10 minutes of dynamic stretches and light jogging to gradually increase your heart rate and loosen up your muscles.

Help to Increase Your Base Fitness

Specificity in training for runners involves tailoring workouts to target these specific abilities of running fitness that contribute to overall Base Fitness. This might include incorporating exercises and drills that directly mimic the demands of running, such as interval training to improve speed and sprint, hill repeats to build strength and power, and tempo runs to enhance endurance and threshold. By focusing on exercises that closely align with the demands of running, runners can improve their base fitness and performance on the road or trail.

The Training Status graph in your COROS app can help track your Base Fitness throughout training.

More Questions?

If you have questions about this workout or training questions in general, email us at coach@coros.com, and we will be happy to share insights!