Running training has evolved significantly, and incorporating multiple different types of runs into your weekly routine is essential for sustained improvement and avoiding plateaus.
I have included many examples from my training as a 31-minute 10k runner and certified running coach.
Running has been around for millions of years, however finding purpose in different types of runs, and how to effectively incorporate them into your training regime is important for sustained improvement.
Please note that you will need to tailor your sessions to your ability and fitness level.
Different Types of Runs
Quick Reference Table
- Easy Runs (Zones 1-2): Foundation building, recovery, aerobic development
- Steady Runs (Zone 3): Endurance building, maintaining consistent effort
- Tempo Runs (Zone 4): Lactate threshold improvement, race pace practice
- Interval Runs (Zones 4-5): Speed development, VO2 max improvement
- Fartlek Runs (Zones 2-5): Pace management, aerobic and anaerobic development
- Threshold Runs (Zone 4): Lactate threshold training, controlled hard effort
- Long Runs (Zones 2-3): Endurance building, time on feet
- Recovery Runs (Zones 1-2): Active recovery, maintaining fitness
- Progression Runs (Zones 2-4): Pace management, race simulation
- Hill Runs (Zones 4-5): Strength building, power development
Easy Runs: Laying the Foundation for Success
Easy runs are characterized by a low-intensity pace that allows your body to recover and adapt to your training demands.
These leisurely outings serve a crucial purpose in your overall fitness, as they help to build a solid aerobic base, promote mental and physical relaxation, and prepare your body for more challenging workouts.
This light-intensity approach not only reduces the risk of injury but also helps to improve your running economy and efficiency over time.
By prioritizing easy runs in your training schedule, you'll lay the foundation for more ambitious goals, whether that's chasing a new personal best or simply enjoying the transformative benefits of a regular running routine.
What Zone Would An Easy Run Fit In?
Easy runs typically fall into Zone 1 or Zone 2 of the heart rate training zones.
During these runs, you should focus on maintaining a comfortable, conversational pace that allows you to easily carry on a conversation.
Example Of An Easy Run
For reference, my easy runs typically involve:
- Heart rate target: Below 130 beats per minute
- Pace on flat terrain: 6:50 to 7:30 minutes per mile
- Effort level: Should feel comfortable and sustainable
Steady Runs: Building Endurance
As you progress in your running journey, steady runs emerge as a powerful tool for developing endurance and cardiovascular fitness.
These runs are characterized by a consistent, moderate pace that challenges your body to maintain a controlled effort for an extended period.
Unlike easy runs, steady runs push you to work at a higher intensity but still remain at a manageable pace.
What Zone Would A Steady Run Fit In?
A steady run would generally fit in zone 3.
It's a sustainable pace, which, however, requires more focus than perhaps an easy run would.
For me, a steady run would be at a Heart rate of around 155 beats per minute or below.
Example of a Steady Run
Tempo Runs: Unlocking The Power Of Lactate Threshold
Tempo runs are a specific type of training designed to improve your lactate threshold and running efficiency.
These runs are typically performed at a "comfortably hard" pace, usually about 25-30 seconds per mile slower than your current 5K race pace.
While tempo and threshold runs can sometimes blur together, I distinguish them by duration: tempo runs generally involve longer sustained efforts, while threshold runs feature shorter intervals at slightly faster paces.
What Zone Would A Tempo Run Fit In?
A tempo run would generally be performed in Zone 4.
Example of a Tempo Run
In the above run, it was a 3-mile sustained run, which felt comfortably hard. I think I could have run it faster at a heart rate closer to 170 bpm, but the effort was still about right for me.
Tempo Run Workout Examples:
- Classic Tempo: 3-mile sustained run at tempo pace
- Tempo Intervals: 3 x 8 minutes at tempo pace with 2-minute recoveries
- Progressive Tempo: Start at easy pace, build to tempo, finish strong
Key Coaching Tip: Focus on effort rather than pace - external factors like wind, heat, and terrain affect pace but not effort.
Interval Runs: Supercharging Your Speed And Fitness
While steady runs and tempo efforts focus on building endurance, interval workouts are key when it comes to developing speed.
These workout sessions involve alternating periods of high-intensity effort with recovery periods, allowing you to push the boundaries of your anaerobic capabilities.
Interval runs can take many forms, from short, all-out sprints to longer, sustained efforts at your 5K or 10K race pace.
What Zone Would An Interval Run Fit In?
An interval run is usually the higher zones 4 and even 5; however, remember that it can take some time for your heart rate to reach those zones, so if the intervals are shorter with long recoveries, you may even still be in the lower zones.
Example Of An Interval Run
In this interval session, I was aiming to run approximately 5 minutes per mile for 2 minutes, and then after a 1-minute rest, I repeated the effort 6 times.
There are many examples of intervals you can run; I tend to use either time, such as 1-minute intervals, or distance, for example, 400 meters.
Fartlek Runs: Embracing The Unpredictable
While structured interval sessions offer clear benefits, there's something to be said for the spontaneity and freedom of the Fartlek run.
Derived from the Swedish word for "speed play," Fartlek runs blend periods of high-intensity effort with recovery periods but with a more fluid and variable approach.
What Zone Would A Fartlek Run Fit in?
A fartlek run would most likely cover a few different paces and zones; for example, I like to do them in and out of Zone 3 and 4.
However, the term speed play means you could really cover any of the zones; it depends on how you want to run it and what you are looking to get from the run.
Example Of A Fartlek Run
In this example, the times remain the same, but I use it as a fartlek example as along an interval session, the speed of the recovery is still relatively fast; in this, I alternate between aiming for 5.30 pace per mile and 6 min pace per mile.
A really great workout but you need to be focused to maintain the faster recovery times.
Threshold Runs: Pushing The Boundaries Of Endurance
How I use threshold running in my training is predominately Threshold intervals, generally something along the lines of 4 x 6 minutes. It is a good session with a relatively short recovery.
The purpose of threshold training is to increase your lactate threshold. This training occurs in a range slightly below to slightly above the Lactate threshold.
The lactate threshold is the limit to which the body starts to produce more lactate than it can remove.
As we have covered a tempo run in a previous section, I will share my threshold run example as a threshold interval.
What Zone Would A Threshold Run Be In?
A threshold run would tend to be in zone 4. When I complete them, I tend to use the uppermost part of this zone.
Example Of A Threshold Run
The below is a good threshold session. I like to use 6 minutes x 5 reps with a one-minute rest, so my heart rate does not come down too much, as I want to keep it as close to the threshold for as long as possible during the workout.
Here, you can see my heart rate against the pace of the reps.
Long Runs: Conquering The Distance
These endurance-focused sessions are the backbone of many successful training plans, particularly for those aiming to tackle longer distances like half-marathons or full marathons.
Long runs are characterized by a steady, moderate pace that gradually increases in duration over the course of your training cycle.
The primary objective is to develop the physical and mental stamina necessary to overcome the challenges of longer races.
it's essential to start at a manageable distance and gradually increase the mileage over time.
This gradual progression allows your body to adapt to the increased demands, reducing the risk of injury and ensuring a smooth transition to more ambitious running goals.
What Zone Would A Long Run Fit In?
Most of my long runs are in zone 2. Sometimes, As in my example, I will move up into Zone 3 depending on how I am feeling; if I am preparing for a half marathon, I may run the last few miles hard, and this could push me up into Zone 4.
Examples of A Long Run
A 14-mile long run, here I started at an easy effort for the first 9 miles and then picked it up to a steady pace for the last 4 or 5 miles.
This run was based on heart rate as well, so the first 9 were run very close to 130 beats per minute.
Hill Runs: Scaling New Heights
The benefits of hill runs are manifold. By regularly incorporating these sessions into your training, you'll experience improvements in your muscular strength, power, and running economy.
Your ability to maintain a strong, efficient running form will also be enhanced as the hill forces you to engage your core, glutes, and leg muscles to propel yourself forward and upward.
In addition to the physical advantages, hill runs can also be a valuable tool for building mental strength and toughness.
This sense of accomplishment can translate to greater confidence and determination when facing other running challenges, both on the training ground and during a race distance in competition.
What Zone Would A Hill Run Be In?
Hill runs would often be in zone 4 or even 5. The intensity is a bit harder, considering the gradient.
Recovery Runs: Rejuvenating The Body And Mind
While the previous running types have focused on pushing your body to its limits, recovery runs serve a vital role in your overall training plan.
These easy, low-intensity outings are designed to facilitate the recuperation and adaptation process, allowing your body to repair, replenish, and prepare for your next challenging workout.
Recovery runs are characterized by a gentle, relaxed pace that allows you to move your body without significant stress or strain.
The primary objective is to increase blood flow, promote the removal of waste products, and stimulate the repair of damaged muscle tissue.
By incorporating recovery runs into your routine, you'll not only reduce the risk of injury but also enhance your overall training adaptations, allowing you to tackle your next workout.
What Zone Would A Recovery Run Be In?
Often, a recovery run could be in Zone 1 or, more likely, for me, in Zone 2.
Progression Runs: Gradually Building Strength And Stamina
As you progress in your running journey, the concept of the progression run emerges as a valuable training tool.
These runs are characterized by a gradual increase in pace or effort throughout the session, challenging your body to adapt to the changing demands and ultimately improving your strength, stamina, and running economy.
Progression runs typically start at a leisurely, comfortable pace and gradually pick up speed as the run progresses.
This incremental approach allows your body to warm up, transition into a higher intensity, and ultimately finish stronger than you started.
One of the primary benefits of progression runs is their ability to prepare your body for the demands of race day. By simulating the experience of starting conservatively and finishing strong, you'll develop the mental and physical resilience needed to maintain a steady pace and push through the latter stages of a race
What Zone Would A Progression Run Fit In?
A progression run would often move through various zones. It really depends on the nature of the run and how long, but it is a great one to do to cover a wide range of stimuli.
Example of a Progression Run
In this progression run, which was actually around 10k, I progressed each mile slightly faster speeds.
As you can see from the mile splits given, the slowest mile was the first one at 7 min and 1 second, and the last mile was the fastest at 5 mins and 58 seconds.
Common Training Mistakes to Avoid
1. Running Too Hard Too Often
Problem: 80% of runs should be easy, but many runners do 80% moderate-hard
Solution: Embrace truly easy paces and polarize your training
2. Neglecting Recovery
Problem: More is not always better
Solution: Plan rest days and easy weeks into your schedule
3. Doing Too Much Too Soon
Problem: Rapid increases in mileage or intensity
Solution: Increase weekly mileage gradually and don't increase mileage and intensity at the same time.
4. Ignoring Signals from Your Body
Problem: Training through fatigue, pain, or illness
Solution: Learn to distinguish between fatigue and overtraining
5. Lack of Specificity
Problem: Not training for your goal race demands
Solution: Include race-pace work and simulate race conditions
Adapting Training for Different Goals
5K Training Focus:
- High emphasis on VO2 max intervals
- More threshold work
- Shorter long runs (60-90 minutes)
10K Training Focus:
- Balance of threshold and VO2 max work
- Moderate long runs (90-120 minutes)
- Race-pace intervals important
- Hill training beneficial
Half Marathon Training Focus:
- Heavy emphasis on threshold work
- Long runs 90-150 minutes
- Practice race nutrition
- Include tempo intervals
Marathon Training Focus:
- Aerobic base development priority
- Long runs 150-180+ minutes
- Marathon-pace practice crucial
Injury Prevention Through Varied Training
Benefits of Training Variety:
- Reduces overuse injury risk
- Prevents mental burnout
- Addresses different energy systems
- Improves overall athleticism
- Maintains motivation
Warning Signs to Watch:
- Persistent fatigue despite rest
- Declining performance in workouts
- Mood changes or irritability
- Elevated resting heart rate
- Frequent minor injuries
Conclusion
Remember that successful training is about consistency and gradual progression. Start with a foundation of easy runs, then gradually incorporate other types of running as your fitness improves.
Listen to your body, respect the recovery process, remember to set a specific pace and adjust your training based on your goals and current fitness level.
Whether you're training for your first 5K or aiming for a marathon personal best, understanding and correctly implementing these different types of runs will help you become a stronger, more efficient runner.
The key to improvement lies not in doing every type of run all at once but in strategically incorporating different running styles into your weekly training mileage based on your current fitness level and future goals. Start slowly, build gradually, and enjoy the journey of becoming a more complete runner.
