Every Type of Run Explained!

Every training plan will have a variety of different runs on it, and each of those runs is there to help make you a better runner in different ways.

It can be confusing to understand them all, and to know what the different runs mean – tempo, threshold, fartlek – and how and why you should add them into your training, so we’ve put together this guide to 10 different types of runs.

You could do all (or most) of these runs on the road, trail, track or treadmill, so they are flexible to where and how you like to train. Just remember to have a balanced training plan, where most of your weekly running is at a comfortable conversational pace, with only one or two faster runs per week.

We talk about your RPE (Rate of Perceived Effort) and zones in some of these runs. If you want to understand what that means, then we’ve described it all below.

RECOVERY RUN

After a very hard run, whether a race or just a big workout, you can go for a short (15-30 min) easy paced run to help your recovery and to ease any aches you’re feeling.

Recovery runs are slower than your usual easy runs and you should maintain a low heart rate. The benefit of a recovery run is that it can get some movement through tired muscles, which can reduce muscle aches. The best way to think of them is as a way of loosening tired muscles, almost like having a good stretch. If this type of run increases your fatigue, then take some extra rest.

EASY RUN

This is your daily run. The kind where you head out the door and just run at an easy, ‘conversational’ pace for however long you plan to run. It should be comfortable and you shouldn’t be breathing heavily or have a high heart rate (and if you are, then slow down or add some walking with your running).

Easy runs are the foundation of all your running, and most (or even all) of your running in a week will be at this effort level. Easy runs are great because they shouldn’t be too demanding on your body and they can help you to improve your general running fitness. They are classic zone 2 runs with an RPE of 3-4.

When we talk about ‘conversational’ pace, we mean that this is the type of run where you could comfortably talk with a buddy while you are running. If you can’t talk in short sentences, then it might be a sign that you’re running too fast.

Easy runs are also known as ‘base runs’, while if you see a ‘steady run’ then it means putting in just a little bit of extra effort into an easy run, but not pushing it as hard as a tempo run.

INTERVALS

During an interval session, you’ll do a number of repetitions (reps) of short, hard efforts, with recovery periods in between.

A classic interval session might be 10 x 400m, meaning you run 400m at a fast pace (8-9 RPE), then stand, walk or jog for one or two minutes before beginning the next rep. Intervals could range from 10 seconds to one mile. Longer workouts might be more like a threshold run for most people.

You might do interval runs or workouts once or twice a week as they can help to increase your ability to run faster for longer, plus they are great to work on your running strength, efficiency and form, and they can increase your VO2 Max (in fact, doing hard reps in the 3-8 minute range can specifically help improve your VO2 Max).

You shouldn’t try to run too far or too fast during an interval session as this will increase your risk of injury. Always do a good warm up before an interval session, and plan a rest day, recovery run or easy run for the following day.

TEMPO RUN

Tempos are sustained moderate- to fast-paced runs.

A tempo run should be around 6-7 RPE. The intention is to be able to finish the length of the effort without having to gasp for breath or double over exhausted. Think of it like a race pace effort that’s around marathon pace.

A typical tempo run will be 15-60 minutes, and might be broken down into a couple of reps (3 x 15 mins, 2 x 3 miles).

Tempo runs are great because they get us more comfortable with running longer distances at faster paces (which is excellent race prep for half marathons and marathons), which can be really helpful in races as it improves our endurance. And as they are done at a lower intensity than intervals, they come with reduced injury risk.

THRESHOLD RUN

Thresholds get specific and individual to each runner, but they are comfortably hard efforts – 7-8 RPE – where the aim is to run to just below your own lactate threshold. That can take some working out, so read our full post on What Is A Threshold Run? to help figure out what your threshold is.

Threshold runs vary in length from a couple of minutes to around 5km, but a classic threshold workout would be kilometre or mile repeats (think 10 x 1km, or 6 x 1 mile). The benefit of threshold running is that it trains you to run fast, without pushing your body too hard. Intervals can be very taxing on the body, but your lactate threshold is just below the point where the run really gets challenging for you.

Threshold runs are typically shorter and faster than tempo runs, and thresholds are intended to be at a specific pace, heart rate or effort level which is unique to you as a runner (but can be improved by training).

FARTLEK

Yes, we know it’s a funny word, but you’ll be smiling even more when you see the great results you can get from doing fartlek runs!

The name means ‘speed play’, and is somewhere between an easy run and a tempo workout, where you alternate paces between slow and fast, without taking any breaks.

The ‘without breaks’ is important here. It means your body has to react from changing between a hard run to a slow run, while always on the move. Some fartleks are structured (two minutes hard, two minutes slow), while others could be unstructured (alternating pace based on landmarks like trees or streets, or even to songs on a playlist you’re listening to).

Fartlek runs are great because they allow you to run fast but then gives you time to recover, all while you’re still moving. They can be a great way to introduce faster running into your training without doing interval sessions.

PROGRESSION RUN

These runs start out slow and they finish fast.

The aim is to increase your speed through the run. That could mean you try to run the second half of the run faster than the first. You could do a long run where the final quarter is at a faster pace (or goal race pace). Or you could do a more structured progression run where each mile or kilometre gets faster until you can’t speed up any more. The RPE will likely increase from 3-4 to 7-9 as you progress from zone 2 to zone 4.

Progression runs are great for helping build up speed endurance and for learning to run faster when you’re tired (like in the final stages of a race), they can also be a little easier on the body than a hard interval or threshold session.

HILL REPS

Running on hills is a great way to build up more leg strength, and they also encourage you to run with good form, which is something you can take with you to flat runs.

Hill training can range from running short hill sprints (10-30 seconds), to doing longer reps uphill or extended undulating road or trail runs. And you don’t even need to run fast to feel the benefits – just doing easy runs on hills is great to increase your running strength and fitness.

However and wherever you do them, hills make you strong, so add them into your training, even if it’s just a few short hill sprints – but increase the volume of hill running you do gradually, or you could increase your injury risk.

STRIDES

These are short fast runs which are great to do at the end of an easy run, or as part of a warm-up before a faster tempo, threshold or interval session.

To run strides, gradually accelerate over a few seconds until you’re running at almost full speed (RPE 9-10), then hold that for up to 10-15 seconds, before slowing down. Jog or walk to recover, then repeat a few times.

Strides are brilliant for all runners, and you should consider running them once or twice a week. They help to build strength and power, but they also really help you work on running with great form. By getting your body to learn good form when you run fast, it can remember it when you run slower.

LONG RUN

Your longest run of the week. The length of your long run will depend on what you are training for. The purpose of the long run is to build up your endurance and fitness, and also to help psychologically prepare you if you have a race coming up.

If you’re training for a half marathon, then your longest run might be 12-16 miles (20-25km), while if you’re marathon training then your longest long run might be 16-24 miles (25-40km). Ultrarunners might go for 30 miles (50km) or more on a long run. The effort of these runs will vary widely, but will likely be 4-6 RPE, but may increase as the run progresses, or if you add in faster blocks at goal race pace.

It’s very important to go into each long run well-hydrated and well-fuelled, and take more hydration and energy (drinks, gels, chews) with you. If you’re preparing for a race like a marathon then these are the most important runs you’ll do in your training as they are the most specific for your race.

RACE DAY!

You don’t need to be training for a race to do all of these runs, but there’s a good chance that you will be specifically working towards a goal, and all of the 10 runs above combine to get you ready for that race.

The easy runs and recovery runs have helped you build fitness without overdoing it. The intervals, hill reps and strides have made you stronger. The tempos, thresholds and fartleks have given you speed endurance. And the long runs have made you even fitter and have best prepared you for race day.

In the lead up you’ll want to think about tapering and carb-loading, and watch out for ‘runner’s flu’ afterwards.

AND DON’T FORGET REST DAYS!

Rest days are just as important to runners as all the different types of run. They allow us to adapt to the harder running that we do, and they help to reduce our risk of overuse injuries. You should have at least one full rest day every week.

UNDERSTANDING INTENSITY, EFFORT, PACE AND ZONES

Everyone trains differently and at different paces, but the Rate of Perceived Effort (RPE) can be consistent for all of us. RPE can be a useful guide for how hard you should be running for each of these types of runs, as can using a ‘talking’ scale, or thinking about running zones.

RPE 1-2. Zone 1. A fast walk or very easy run. You can talk in full paragraphs (and could sing a full song if you wanted to!).

RPE 3-4. Zone 2. An easy run. You should be able to talk comfortably in sentences.

RPE 5-6. Zone 3. A steady run. Pushing an easy run or approaching a tempo. You should still be able to talk, but it’s getting harder to speak now, but you can still manage broken sentences.

RPE 7-8. Zone 4. A hard run like a tempo or threshold (or how it feels near the end of a race). It’s harder to speak now, but you should be able to say a few words in a row.

RPE 9-10. Zone 5. A very hard run. This is your fast interval or sprint. You will not be able to speak more than one or two words at this effort.

Every Type of Run Explained!