How to Improve your Running Economy – Part 1 Conditioning

Video Highlights

0:10 – Introduction
0:24 – Principles of Running Economy
0:46 – Principle 1: Conditioning
0:57 – The Purpose of Conditioning
1:20 – Training Intervention 1: High Intensity Interval Training
1:32 – The Aim of HIIT
1:44 – Where to complete your HIIT session
2:01 – Example of a HIIT Session
2:10 – Training Intervention 2: Medium Distance Tempo Running
2:19 – The Purpose of Tempo Running
2:33 – Where to complete your Tempo Run
2:49 – Example of a Tempo Run
3:00 – Training Intervention 3: Long, Slow Distance Running (LSD)
3:11 – Components of LSD Running
3:18 – A Benefit of LSD Running
3:37 – Example of an LSD Run
3:44 – Putting All 3 onto Action
3:46 – Benefits of Using these Training Interventions
3:55 – Example of a 3 Week Running Conditioning Program
4:12 – What’s in Video 2?
4:21 – Improve your Running Performance


Hi everyone, and welcome to the first video in our 3-part series on Improving your Running Economy.

In this series, we’ll provide information, tips, training ideas and recipes, engineered from validated science, to supercharge your journey to improved running.

Whether you’re a beginner, intermediate or experienced runner, it’s crucial to be training all the important principles of running economy…

Conditioning, Strength & Nutrition.

In this video, we’ll take a quick look at Running Conditioning and the 3 important Training Interventions you should be including in your Conditioning Program.

So let’s dive in…


Conditioning is regarded as the process of training to become physically fit by a regimen of exercise, diet and rest.

The purpose of conditioning programming is to enhance your body’s ability to run more efficiently and effectively by enhancing running economy.

Whether your goal is to start running, increase your distance, improve your pace, or complete a race within a goal time, a specific conditioning program will guide you to success.

There are 3 training interventions used in conditioning programming to increase your running ability and economy…


HIIT sessions are dictated by high intensity running for short periods of time, with a similar rest period.

The aim of HIIT is to increase your maximum running speed and to elevate your anaerobic threshold.

By raising your anaerobic threshold (no oxygen present), it allows your body to run aerobically (oxygen present), where once it worked anaerobically.

Depending on your circumstances and preferences, HIIT sessions can be done in a variety of locations… such as on the treadmill, in the park or on the track.

I find the treadmill works best for me, as I can easily control the time and pace of my session.

An example of a HIIT session:
Effort = 1min at 15km/h
Rest = 1min
Reps = 10


This style of running is determined by a relationship between distance and speed.

The purpose of Tempo running is to increase your pace (tempo) by training moderate distances slightly above your desired race pace.

For me personally the tempo run is the hardest of the 3, which means it’s also the most rewarding!

Again, where you complete your Tempo run is up to you.

I find that a park or oval is a great option, as you can measure your distance easily without having to check your watch too often…

Plus the treadmill can get quite boring!

An example of a Tempo Run:
Effort = 2km at 4:40min/km
Rest = 1:00min
Reps = 5


LSD sessions are all about improving your endurance capacity as you develop a greater “engine” to achieve your desired race distance.

The components of LSD training are in the name, it’s all about running long distances slowly.

Doing this creates positive physiological benefits which allow you to run for longer.

Each week you should be building on your distance, until your race draws closer.

I love my tempo runs, as it gives me an opportunity to check out the local trails and national parks.

An example of an LSD run:
18km continuous run at 75% race pace


Completing each one of these running sessions per week is essential to achieve your goals as they will increase your speed, pace and endurance.

In the video notes below is a 3-week example of a conditioning program that’s been developed for anyone aiming to run 5 minute/kilometres across a half marathon distance, just to get you started.

3 Week Conditioning Program

Thanks for watching Part 1 of this 3-part series.

In the next video, we’ll look at Strength Training and how you can use it to improve muscle growth and efficiency, which assist during running gait.

HAPPY RUNNING! From the team at Running Republic.

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