The 10 Types of Runs Every Runner Should Know

To get stronger and faster as a runner, you must include different types of runs in your training plans. Using a variety of different runs for training will help you break through plateaus and hit your goals.

A Complete Guide to Training Runs

Below are 10 kinds of runs that every runner should know for training.

Base Run: A base run is a short to intermediate run at a moderate pace. Runners shouldn’t feel overly exerted after a base run. A guideline for a baseline pace is having a conversation while running. Your heart rate should measure around 65% of its maximum level. If you’re training for a longer race, like a half-marathon or marathon, most of your runs will be base runs. 

• Benefits: Base runs help you pile up the necessary mileage to run in longer races.
• Example: An easy 5-mile run for an experienced runner. Beginners could start at 3-mile runs and build up. 

Recovery Run: A recovery run is a cool down run completed after a longer run. They are done at an easy pace less than 24 hours after you’ve completed a race. Recovery runs help fatigued and sore muscles recover quicker. Recovery runs are completed in a pre-fatigued state. That means even though you’ve just finished a challenging run, you don’t yet feel tired and sore.

• Benefits: Studies have shown that recovery runs increase your fitness. They also can improve your performance and increase the blood flow to your muscles, which lowers the time for sore muscles to improve.
• Example: An easy 3-mile run the day after finishing a marathon.

Long Run: Long run distances vary based on the race you’re training for. You increase your long runs during training. For instance, a marathon runner would build to a marathon length of 26.2 miles. Some training plans build to runs that are longer than the race distance. Every week, you should do a long run. 

• Benefits: It helps build strength and endurance.
• Example: Figure out your half marathon pace. If it’s 10 minutes per mile, run 1 mile at an easy pace, 8 miles at 9:45 per mile and finish with 1 mile at an easy pace.

Progressive Long Run: A progressive long run starts at an easy pace, and it gradually increases over the run.

• Benefits: It helps build your confidence and gives you an idea if your pace is realistic for the race.
• Example: For a 10-mile run, start at an easy pace and progressively shave 5 to 10 seconds off each mile.

Interval Run: An interval run is speed work mixed with jogging, walking, or resting. Interval runs alternate between high and low intensity. They’re shorter than regular runs but more demanding.

• Benefits: Interval runs help maximize your aerobic output in a short period of time.
• Example: Do a 2-minute walk or jog and then run for 30 seconds at 90% of your maximum heart rate. Walk for 30 seconds. Repeat the cycle 10 times.

Tempo Run: A tempo run is when you sustain a challenging pace for a short distance. The purpose of a tempo run is to keep a pace that is slightly uncomfortable for as long as possible. Depending on your experience, tempo runs should last from 20 to 60 minutes, and they should be at 85% to 90% of your maximum heart rate. Beginners could do 10-minute tempo runs.

• Benefits: It helps improve speed and endurance. Training sessions should include 1 tempo run per week.
• Example: Run at an easy pace for 10 minutes and then do your tempo pace for 20 minutes. Finish with an easy 10-minute run.

Workout Long Run: A workout long run is when you do two or more types of runs in one training session. For instance, you could do an interval run for 10 minutes and then return to an easy long run pace.

• Benefits: Helps break up the monotony of a long run.
• Example: Run for 5 miles at an easy pace and then do 2 miles of intervals followed by 5 miles of a tempo run and then walk for a mile. Finish with a 5-mile easy run. 

Threshold Runs: Threshold runs are like tempo runs but slightly faster. For tempo runs, you should run at your lactate level. Your lactate level is the amount of lactic acid that builds up in your blood stream. Lactic acid is a chemical your body produces during intense exercise when carbohydrates are broken down. Too much lactic acid in your body can cause fatigue, nausea, and muscle weakness. 

• Benefits: It increases your anaerobic threshold, which helps you run faster. Your anaerobic threshold is the greatest exercise intensity you can sustain without increasing your lactate levels. In simpler terms, it means you can run faster and longer without feeling like you're out of breath.
• Example: Your lactate level pace is usually around 85% to 90% of your maximum heart rate. Your maximum heart rate is your age subtracted from 220. If that pace is 10 minutes per mile for a 10K race, do a 9:45 5K training run. That will help increase your lactate level.

Fartlek Run: A fartlek run is when you vary your pace during training. Fartlek means “speed play” in Swedish. You don’t rest or walk during a fartlek run.

• Benefits: Fartlek running helps improve your speed and endurance.
• Example: Do a 30-minute run at your 5K pace and follow that with a 30-minute run at your 10K pace.

Hill Repeats: Hill repeat runs are when you run up a hill and then walk or jog back down the hill. Marathon and half marathon racers train doing hill repeat runs. If you’re running a hilly race, doing hill runs can help imitate the course.

• Benefits: Runners can work on their strength, form, and endurance by practicing hill runs. They can also help reduce your time running on pavement.
• Example: Run up a hill 3 times and jog or walk back down. To conserve energy, run up the hill at an easy pace. Experienced runners can add repetitions to their hill runs.

It’s not necessary to practice every type of run for your training sessions. Pick 3 or 4 that work for you and the race route you are running. If you are consistent about doing runs that increase your strength, endurance, and speed, your times should improve.