Types of running workouts

Every running training plan seems to use different names for types of running workouts so here’s a little glossary.

• Tempo run
  • What: Usually 20-30ish minutes hard; pace as close to anaerobic threshold as possible
  • Why: lactic acid tolerance
  • Also called: “Fast run“
• Steady state
  • What: Same thing as a tempo run but slightly slower/less intense
  • Why: lactic acid tolerance
• Easy run
  • What: short to medium distance at a comfortable pace
  • Why: aerobic capacity and endurance
  • Also called: “Base run“
• Long run
  • What: long distance at a comfortable pace
  • Why: endurance and mental confidence
• Recovery run
  • What: easy run but even easier/slower
  • Why: add volume without compromising recovery
• Intervals
  • What: go hard for X distance, jog or walk for Y distance, repeat
  • Why: speed and efficiency
  • Also called: “Speed work“
• Fartleks
  • What: Swedish for “speed play” – intervals with a looser structure, often time based rather than distance based
  • Why: speed and efficiency
• Hill repeats
  • What: a type of intervals; sprint up a hill, jog back down it, repeat
  • Why: strength and power

Related: No, running does not wear out your joints