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2007 Winter Run courtesy Bob Kopac

MHRRC Training Tips

Goals of Runs

Adapted from Jack Daniels, PhD, Daniels' Running Formula, 2005

What does training do?

  • Improve the body's ability to transport blood and oxygen

  • Increase the ability of the running muscles to effectively use their available oxygen to convert carbohydrate and fat fuel into useful energy

  • Shift lactate threshold to correspond to a faster running speed

  • Increase aerobic capacity (VO2 max)

  • Improve speed

  • Lower the energy demand of running (improve economy)

Run Type


Promote desirable cell changes and develop cardio-vascular system


Experience race-pace conditions for marathoners; as a alternative easy pace for others.


Improve endurance


Stress aerobic power (VO2) max
Stress aerobic system at race pace


Improve speed and economy


 2012 Turkey Trot by Charlotte Kopp