Defining Runs, Pt. 2: Sharpening

So you now have a solid milage base and are feeling good about your long runs. By this time your endurance has increased greatly. Now it is time to put an edge of the blade in what is called the Sharpening Phase. In this phase you will work on incorporating race specific training which will help to increase your performance by simulating race conditions such as race terrain, efforts, and conditions. When this phase is over you should be able to walk, or run, away with a good bit of confidence for race day.
Sometimes this phase can be the most confusing for new runners. There are a lot of different types of runs that can be used to increase speed and performance. In this article I will be sticking with some of the more simple and basic ones for more novice runners.

The Transition
As you move from the Base Building Phase to the Sharpening there are some clear changes you will notice right out of the gate. In the Sharpening Phase you will:
Maintain or reduce your weekly milage.
Replace a midweek long run with "sharpening" training.
Try a variety of "sharpening" workouts to prevent injury and have fun.
Hone in on specificity as your race day nears.
Be challenged but not overwhelmed.

Categories of Sharpening Runs
Within the Sharpening Phase there are three categories of training: endurance, pace, and strength. Endurance runs are those long runs that will edge you close to your race distance or beyond (depending on your level of running experience) but at a slower pace than race pace (so as to allow you to recover faster). This training will allow you to fatigue those muscle fibers responsible for endurance activites and convert typically unused fibers for this purpose. A good sign that this training has done it's work is aching in the upper and outer portions of the legs at the end of the run.
Pace Training will train neuromuscular coordination of the body at race speeds. Doing so will give you heightened efficiency and conserve energy which will result in improved race performance. These training runs are typically shorter distances and at race pace. Another benefit to this training is the development of "pace judgement" (naturally judging your pace without having to look at a watch or GPS device) and "pace comfort" (your body feeling confident and comfortable with running at race speed/pace).
The final category is Strength Training where your goal is to improve your lactate threshold and aerobic capacity. These workouts can include short busters of running that stress the the lactate threshold by running at or beyond the threshold. Another form of Strength Training workouts include longer durations of running at near maximal effort.

A Word about the Hard/Easy Principle
In the first article in this series on Base Building this principle was covered so I don't want to beat a dead hours (or runner) here. But just to "jog" your memory a bit, a "hard" run is the "principle of overload" when you force on your body stress and high demands and thus causing it to eventually adapt to that level of training. An "easy" run is the "principle of recovery" and allows your body to do just that, recover, while still getting in some training (which can actually help facilitate that recovery).
In the Sharpening Phase your Long Run (Endurance Training) is a "hard" run still but so too are any of the other two categories of training, strength and pace training. Since we have already covered the Long Run in the previous article the focus here will be more on the later mentioned two categories. So, to clarify, just because a strength run may be short in distance it will still fall into the classification of a "hard" run and should thus be followed by an "easy" run the next day.

Overview of the Workouts
As already stated, since Endurance Training has already been covered in the first article it will not be repeated here.

Pace Training Workouts
Pace Run - A shorter run (about 6-7 miles for marathoners) that is run at or near race pace. The objective of this run is to simulate the pace of the race so as to train the body and mind to maintain racing speed. Because of the benefits of this run (neuromuscular training, cardiovascular overflows, confidence, etc) this is probably the most effective type of speed work for the (half) marathoner.

Strength Training Workouts
Fartlik - Swedish for "speed play." The runner will run at various paces and for various distances sighing the run. If the runner is attempting a 5 mile run he may decide to run to a certain distance or landmark at a very fast pace and then he will slow down for a bit to recover followed by another burst at another speed for another distance. Again, the words "speed" and "play" really are the key here. This can be a very fun and challenging "unstructured" workout. Keep a lot of variety going in this workout so as to prevent adaptation of the body. This training is beneficial to train the runner on surging in a race like when passing another runner and then settling back into pace and is effective at building power and speed.

Short/Long Intervals - Repeated short or long set periods of speed run at near maximum aerobic pace followed by a recovery pace. Although a staple of intermediate and elite runners I typically do not recommend these runs for the first time marathoners.

Hill Repeats - The runner needs to find a hill with about a 5-10% grade that allows him to run up it for 100-300 yards. As fast as possible the runner bounds up the hill and then strides down it as fast as possible. This workout will help to developed dynamic power (uphill) and rapid leg movement (downhill).

Tempo Runs - This workout is not about distance but time and speed. For the marathoner, you will want to run for about 15 minutes at a conversation pace to warm-up, followed by the tempo run portion for 20-30 minutes, and then ended with a cool-down for another 15 minutes at conversation pace. Durning the tempo run portion the runner will accelerate to faster than race pace. The first 5 minute should be spent "up-tempoing" to this pace. The idea is to get to a pace that you will not want to talk while running but need to focus on your pace. Tempo runs will train you to handle the stresses of running hard, a condition you will encounter towards the end of your race.


Race Specific Training
Another thing you will want to start incorporating into your training during the Sharpening Phase, if you have not already, is simulating race conditions. For example, if you are running on pavement for you race then it is time to get off the treadmill. If your race is on a hilly course then you need to get out on some hills. If your race begins at 6 a.m. then your body and mind needs to know what that feels like before race day. Is your race in another climate? Then you need to do your best to simulate that in some of your runs. The more you prepare yourself with training workouts and conditions the better your performance will be on race day.