Different Types of Runs

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 or after the Event RACE. Do your recovery runs as slowly as necessary to feel relatively comfortable despite lingering fatigue from your previous run.

Easy/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.

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. This usually done at moderate/easy pace to sustain the effort till the end & usually anything greater than 10 mile+ considered as long.

Progression Run

A progression run is a run that begins at a runner’s easy pace and ends with a faster segment at anywhere from marathon down to 5K 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. The plan is to do 10-15 seconds of gap per km split as you progress into the run.


A fartlek is a type of run where you change the pace at regular intervals. It literally means “speed play” in Swedish. For example you could run 2 minutes at 4 min/km pace, then switch to 2 minutes at 6 min/km pace. Fartleks are usually run at that on/off (fast/slow) and can be unstructured speed play.

1 ON 1 OFF

Speed play variation with 1 KM/Mile at faster pace followed by 1 Km/Mile at easy recovery pace.

Hill Repeats

Hill repeats are repeated short segments of hard uphill running followed by a recovery on the way to down. 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 2 miles.


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. It could be in the form of 200, 400, 600, 800, 1k, 1200, 1600, 2000, 3200, 5000m.

Time Trial

A “time trial” is a maximum effort run that is not in a race and you can sustain the pace for a particular distance from start to end. The goal is simple: cover the distance as fast as you can and by this, the measurement of athlete fitness can be done based on an effort.

The idea is to bring variety into the Training to get yourself ready for the race & in that process, enjoy the thrill & fun in executing the various types of runs.

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