All Types Of Running, Explained.

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Regardless of your favorite race distance or the distance you usually train for, most training programs for runners incorporate a variety of types of running workouts.


Understanding the different types of running workouts is not just an exercise in building your vernacular as a running nerd it also is highly valuable for grasping the purpose and goals behind each workout, which can help you set your intentions for each type of run on your training plan to reap the maximum benefits from the work you put in. The result? Better Fitness, reduce risk of injury, and faster race times.

Recovery Run

A recovery run is a relatively short run performed at an easy pace. Recovery runs serve to add a little mileage to a runner’s training without taking away from performance in the harder, more important workouts that precede and follow them. Recovery runs are best done as the next run after a hard workout such as an interval run. Do your recovery runs as slowly as necessary to feel relatively comfortable despite lingering fatigue from your previous run.

Heart Rate zone : 60% of your maximum heart rate (Try not to go above 60%)

Base Run

A base run is a relatively short to moderate-length run undertaken at a runner’s natural pace. While individual base runs are not meant to be challenging, they are meant to be done frequently, and in the aggregate they stimulate big improvements in aerobic capacity, endurance, and running economy. Base runs will make up a bulk of your weekly training mileage.

Heart Rate zone : 65 - 70% of your maximum heart rate

Long Run

Generally, a long run is a base run that lasts long enough to leave a runner moderately to severely fatigued. The function of a long run is to increase raw endurance. The distance or duration required to achieve this effect depends, of course, on your current level of endurance. As a general rule, your longest run should be long enough to give you confidence that raw endurance will not limit you in races. There are many spins you can put on a long run, such as progressing the pace from start to finish or mixing intervals (described on the last page) into the run. Heart Rate zone : 70% of your maximum heart rate

Progression Run

A progression run is a run that begins at a runner’s natural pace and ends with a faster segment at anywhere from marathon down to 10K pace. These runs are generally intended to be moderately challenging—harder than base runs but easier than most threshold and interval runs. Because they’re a medium-effort workout, the recovery time is less than more intense sessions. Heart Rate zone : 80 - 85% of your maximum heart rate

Hill Repeats

Hill repeats are repeated short segments of hard uphill running. They increase aerobic power, high-intensity fatigue resistance, pain tolerance, and run-specific strength. The ideal hill on which to run hill repeats features a steady, moderate gradient of 4 to 6 percent. Hill repetitions are typically done at the end of the base-building period as a relatively safe way to introduce harder high-intensity training into the program.

Tempo Run

A tempo run is a sustained effort at lactate threshold intensity, which is the fastest pace that can be sustained for one hour in highly fit runners and the fastest pace that can be sustained for 20 minutes in less fit runners. Tempo or threshold runs serve to increase the speed you can sustain for a prolonged period of time and to increase the time you can sustain that relatively fast pace. These runs should include warm up mileage, the increased effort in the middle of the run and then cool down miles at the end.  These runs can be as little as 3 miles. Heart Rate Zone: 87-92%

Intervals

Interval workouts consist of repeated shorter segments of fast running separated by slow jogging or standing recoveries. This format enables a runner to pack more fast running into a single workout than he or she could with a single prolonged fast effort to exhaustion.

Heart Rate Zone : 95-100%



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