Dave Pomije
If you’re new to running, or an experienced runner following a training plan for the first time, you’ve probably run into some odd-sounding terms. What the heck is a fartlek? Why is there a tempo run on your schedule? How do you actually do intervals?
This guide answers those questions. For each type of run, we’ll explain what it is, why it’s in your plan, and how it supports your race goals.
Let’s start with the run that should make up the majority of your training:
Easy Runs/Easy Pace
What does “easy run” mean? An easy run is a run at a comfortable, conversational effort. You can gauge it three ways:
- The talk test: You can hold a conversation without huffing and puffing. This is the simplest and most intuitive method.
- Pace: Typically 1-2 minutes per mile slower than your goal race pace.
- Heart rate: Roughly 60-70% of your maximum heart rate.
Why they matter: Easy runs build your aerobic engine, your ability to keep running for long distances over long periods. For a half marathon or marathon, consistent easy running is key, and it can be the difference between a successful race and one that doesn’t go as planned.
This is the idea behind the 80/20 rule: roughly 80 percent of your running should be at an easy pace. Studies show that even elite endurance athletes who compete nationally and internationally do about 80% of their training at low intensity.
Resist the urge to speed up. Easy runs can feel too slow, and it’s tempting to push the pace. Don’t. A good training plan builds in other workouts to develop your strength and speed, and easy days are what let you recover and handle them.
Which brings us to those other types of training runs.
Long Runs
Just as the name implies, Long runs are your max mileage runs in your training week. Long runs usually take place on Saturday or Sunday as that’s normally when you have the most time to devote to the time you need to hit those higher miles. Long runs are your best chance to simulate the conditions of your goal race.
The purpose of the weekly long run is mainly to train your mind and body to run your target distance–marathon, half marathon, 10K etc. That doesn’t necessarily mean your long run should be the entire distance of your upcoming race. For example, your maximum distance in training for a marathon may be 18-24 miles depending on your speed and experience.
Your effort and pace may be the same throughout or your plan might call for blocks of miles to be at race pace or faster. Some plans call for bursts of speed at race pace mid run and others
Long runs are a great opportunity to try out your race day hydration and nutrition plans. It can be really helpful to have the gels, chews and fluids you intend to use on race day to train your gut to handle them with minimal if any negative digestive issues.
After a week of training, long runs can also be designed to get you used to the feeling of running on tired legs. Depending on your plan, you may be running under “cumulative fatigue” on a given week for your long run. So if you ran 7 miles on a Friday and the next day you are running 14 for your long run, your legs might feel like they are starting the long run on mile 8!
Long runs are also a good time to work in or test any new equipment or apparel you plan to run with. New shoes, shorts, hydration packs etc. should all be worked into your long runs well before race week to work out any issues or changes if they don’t work out.
Tempo Run
What is a tempo run? A tempo run is done at moderate to fast pace. Tempo runs are higher in intensity but not so high that you can’t maintain that pace over a sustained time or distance.
An example of a tempo run when training for a marathon would be an 8 mile run with a two mile warm up at easy pace followed by 4 miles at a pace slightly faster than your marathon race pace. The last two miles would be at easy pace/cool down.
Tempo runs are most beneficial for longer race distances like marathons or half marathons. Most training plans have at least one tempo workout per week on the schedule.
Tempo runs are designed to build your lactate threshold. The more efficiently your body can clear lactate buildup as you run, you can sustain a faster pace longer and farther before fatigue sets in.
Threshold Run
Threshold runs are typically shorter than tempo runs and are generally done at a faster pace.
Both the tempo and threshold run are designed to increase the threshold at which your body clears lactic acid (which is used in the production of energy) from your bloodstream.
Lactic acid threshold varies from person to person but if you do your threshold runs at about 85 to 90% of your maximum heart rate you will likely be reaching that point.
Example threshold workout: If you run at 10:00 per mile, a threshold run might call for a 2 mile warm up, followed by 4 miles at a 9:55 pace then concluding with a 2 mile cool down.
Fartlek
So this is a term that sounds funny but is actually pretty handy to know about. The term, “Fartlek” is actually a Swedish term that when translated means “speed-play.” The word “fart” in Swedish means speed and “lek” means play.
This training technique was developed in the 1930s by Swedish cross country coach Gösta Holmér as a way to improve the performance of his team against their Finnish rivals.
Fartlek runs involve alternating periods of fast then slow running. So you may warm up with a light jog, then do 10-15 sequences of 30 seconds running hard followed by 90 seconds of steady running.
The main focus of the fartlek is to increase overall speed. Coaches may assign fartlek workouts in the early weeks of a new training plan to build conditioning needed for later weeks of increased training volume.
Hill Repeats
As the name implies, hill repeats have you running up and down a hill…well, repeatedly. Hill repeats sprinting uphill for 30-75 seconds and running at easy pace downhill. Follow this patten multiple times for instance 5 x 60 seconds. You’ll want to sprint uphill at 90% or so effort for the full time and then run at an easy pace downhill letting gravity do the work as you descend. Once you reach the base of the hill, gradually gain speed as you head back uphill.
You’ll want to find a hill that you can reach the top of in the time allotted and is at a grade of about 4-5%. Do your best not to stop the entire time.
As you can imagine, running uphill builds leg power. Your quads, calves, glutes and hamstrings are all engaged sprinting uphill and running downhill. You should feel it in your quads especially as you go downhill.
Hill repeats are usually done at the first quarter of a training plan while you’re still building fitness.
Building leg strength helps you in the flats as well as the hills. A race may be mostly flat but as the distance increases even a slight incline can feel like a mountain on tired legs.
Strides
Strides are 20-35 second sprints at about 85 to 95% effort. You can do strides at the end of an easy run or before a workout or a race as a way to get the muscles warmed up and the heart rate going.
Strides can give you that little burst of speed at the end of a race or after a tough workout. Think of yourself picking up that pace as you cross the finish line triumphantly! That’s where incorporating strides into your training plan can pay off.
To do strides, use the first 5 seconds to gradually increase your speed as you work your way up to 85 to 95% effort and begin to ease down your speed during the last 5 seconds or so.
Strides are a great way to improve your strength, speed and running mechanics. Some training plans include strides 2-3 times a week at the end of easy or recovery runs.
Cutdown Runs
Cutdown runs are a way of training your body to increase effort as you run farther. In a cutdown run, you gradually get faster as the run progresses.
An example of a cutdown run in a marathon training plan would be:
- 2 mile warm-up, 7 mile cutdown run (9:45, 9:35, 9:25, 9:15, 9:05, 8:55, 8:45) no rest, 1 mile cool down.
One of the benefits of a cutdown run is that you are teaching your body to increase effort as you progress in miles. This increase in effort is just the thing you need when running a race like a marathon or half because you’ll need to increase your effort just to maintain your goal pace.
Another benefit of the cutdown run for your training is the addition of speed to your weekly workouts without the risk of injury due to not being warmed up. The cutdown run helps ensure your body is warmed up and primed to raise the pace.
Recovery Runs
Last but certainly not least, come Recovery Runs.
Recovery runs usually follow after a long race or an intense workout. They are shorter (typically just 15-30 minutes) than normal and low intensity in nature. Recovery runs are great for reducing recovery time after a marathon or other long, strenuous run.
You may be sore or stiff after a race and recovery runs actually help get the blood flowing which reduces the inflammation that happens after a marathon or hard workout.
Your recovery runs should short, relaxed and at an easy pace. Listen to your body and don’t overdo it. Give yourself some kudos for the strong effort that led to your recovery run and take it nice and easy.
Be sure to listen to your body. Walking is a good substitute for a recovery run if you’re too exhaused. The key is to move when you can to keep blood flowing through those tired muscles.
References
Stephen Seiler (2010). What is best practice for training intensity and duration distribution in endurance athletes?, NIH National Library of Medicine. https://pubmed.ncbi.nlm.nih.gov/20861519a
Jeff Guadette (2019). Running Workouts – Cutdown runs, Runnersconnect.net. https://runnersconnect.net/running-workouts-cutdown-runs/
