Generally speaking training for a road race involves 3 to 4 basic workout types, each with a specific objective.

1. The long/slow jog — is designed to build endurance in both the aerobic system and the working tissues
2. The “tempo” run — is designed to improve efficiency and begin to stimulate improvements in the athletes ability to sustain a more challenging pace
3. “Speed work” — is designed to train the muscular system anaerobically and emphasizes “cadence” (steps per minute) or what is sometimes called “turn over”
4. Movement Quality — these workouts, although optional for younger athletes help to build the flexibility and strength required to improve performance without risking injury.

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