Running and training glossary

All essential running and training terms, simply defined.

VMA — Maximum Aerobic Speed (vVO2max)

Running speed at which oxygen consumption is maximal. Measured via field tests (Cooper, half-Cooper). Used to calculate all training paces. Learn more →

Easy run — Conversational pace, 65-75% maxHR

Effort at conversational pace, 65-75% of max heart rate. Foundation of all training, about 80% of weekly volume. Learn more →

Threshold — Lactate / anaerobic threshold

Intensity above which lactic acid accumulates faster than the body can clear it. Trained to push this threshold higher. Learn more →

Race-specific pace — Goal-race pace

Exact pace targeted on race day. Specific sessions 4 to 8 weeks before the race to calibrate the body to this pace.

Intervals — Speed work session

Session alternating high-intensity efforts with recovery periods. Reference format for improving aerobic capacity. Learn more →

Long run — Longest session of the week

Weekly longest session at easy to moderate pace. Builds aerobic endurance and muscular resistance. Essential for half and full marathon.

Taper — Pre-race volume reduction

Progressive reduction of training volume in the 1-3 weeks before a race. Preserves intensity, reduces volume. Allows arriving fresh.

Periodization — Phase-based plan structure

Breakdown of a training plan into successive phases each with a specific physiological goal: base, development, race-specific, taper.

80/20 polarized — Easy/hard volume split

Training model where 80% of volume is easy intensity, 20% is hard intensity. No moderate-intensity prolonged work.

VO2max — Maximal oxygen uptake

Maximum volume of oxygen the body can use during effort, in ml/min/kg. VMA is its field expression.

Sub-X — Goal time prefix

Indicates a goal of finishing a distance in under X (e.g. sub 3h marathon = finish under 3 hours).

Negative split — Faster second half

Race strategy where the second half is run faster than the first. Generally considered the most efficient on marathon and half.

Create my personalized plan