Many beginning runners are often surprised to learn that a variety of running workouts exist. Contrary to popular belief, most runners do not simply run easy for every run. In fact, for runners who training seriously for a race, they often have a different type of workout to complete every day. Listed below is a guide to the different types of workouts, when they should be run, and their varying benefits.
Easy Run
The easy run is the foundation that all running programs are built upon. This run is performed at a pace where the
runner can easily hold a conversation.
The purpose of the easy run is to build fitness, endurance,
cardiovascular strength, and health.
Tempo Run
Tempo runs are staple workouts for anyone trying to improve their ability
to run fast for a sustained period of time.
A tempo run lasts anywhere from 10 – 60 minutes and is run 10 – 20
seconds slower than race pace. For
instance, someone training for a 10k may run a 4k tempo run 10 seconds slower
than race pace in order to train the body to run even splits at a faster
pace. Tempos are a great way to
condition the body and prepare for running fast.
Fartlek
Fartleks, which are runs that alternate bursts of hard running with periods
of easy running, are geared towards the athlete who is looking to increase
anaerobic capacity and leg speed.
Fartleks are deceptively tough workouts that require a mix of speed and
strength. Typically, runners training
for a 5k or 10k would incorporate this type of training into their routine.
Intervals
Intervals are typically run on a track and, like a fartlek, alternate
periods of running hard and resting.
Intervals (also known as repeats) are typically completed at distances
of 200 m up to 1600 m, and may be performed 2 – 20 times. They are geared towards runners who are
looking to become comfortable running a certain pace, as the track is the most
accurately measured distance available.
Hill Repeats
Hill repeats are important for all types of runners, from those simply
looking to lose weight to those who wish to race competitively. Hill repeats are exactly as they sound – a
runner finds a moderate sized hill, and then runs up the hill 2 – 10
times. This type of run helps a runner
develop both speed and stamina, and is a good strength workout as well.
Long Run
The long run, which usually occurs once per week, is a run that is
comprises roughly 25% of a runner’s weekly distance. The long run is especially important for runners
who are training for a half or full marathon, as this type of workout helps a
runner develop the strength necessary for spending long periods of time on his
or her feet.
Recovery Run
Recovery runs occur the day after a long run or hard workout. This run is intended to be easy (typically easier than an easy run), and are meant for improving circulation in the legs and flushing out any lingering lactic acid.
In addition to all of our running inspired articles we also have an excellent eBook (PDF) format for download available. Here is the link to our running eBook that is chock full of helpful running information for beginners. Enjoy!