types of running

Types of running workouts for beginners

There are multiple types of running workouts and different names to each of them. With numerous variations to each type of running session, this helps to make up a large part of any training schedule. This means every person can implement these workouts into a different period of their training.




Long run

Long runs are for increasing aerobic ability and endurance. Because of this, the distance and duration of the workout need to increase throughout the training plan. To achieve an increase in aerobic fitness, these types of running workouts are a common occurrence. With many variations of the long run, the length will depend on the distance or event you are racing.


Recovery Run

A short run and performed at a relaxed pace, the recovery run adds increased mileage without adding fatigue. The recovery runs help you prevent muscle soreness and clears lactic acid build-up. Used frequently in a running training plan, these types of running workouts allow for adequate recovery. Best implemented after a hard workout the recovery run is an important part of the runners training.


Distance Run

Short to moderate length, the distance run is between the recovery and the long run. Not meant to be challenging, it serves as a mid-week boost to your mileage. Implemented frequently in your training schedule, these types of running sessions help to improve the economy, endurance, and aerobic capacity of the runner.




Fartlek Run

Fartlek running is a combination of varying duration, distance, and speed. An excellent way to develop fatigue resistance, it helps the body to adapt to various speeds, conditioning you to become a faster runner over longer distances. If you combine fartlek running with additional interval workouts, it will allow you a mixture of faster running in the later stages of your season.


Progression runFrom 10K to the marathon, progression running is about increasing speed throughout the workout. The progressive run is a moderately intense running session but is more challenging than a distance run. Because of this, the recovery time is faster than a tempo or interval session and ran at 10K pace to marathon pace.


Hill repeats

Hill repeats help increase aerobic power, strength and offers fatigue resistance to your training. Run up a short climb, these types of running workouts usually use a 4 to 6 percent hill. Hill repeats come in the early part of the season and can help the body adjust to high-intensity training in the later stages of your season.


Tempo Running

Tempo running is fast-paced running for 20-60 minutes. This means a sustained an effort at lactate threshold. These types of running workouts add increased mileage to your training and help you to increase speed. Used quite often during the season, the tempo run offers an essential workout without the prolonged recovery.


Interval Running

There are many variations to interval running, and usually over shorter distances. The length you are racing will depend on the type of intervals you do. These can range anywhere from 200m repeats up to 2K intervals. Intervals usually become more intense and shorter as you get closer to your event.



Those are the most important types of running workouts that should be in a runner’s training schedule.  The workouts described will help you not only become a better runner but will help improve fitness and recovery. For the more experienced runner, these serve as a basis for any running training plan.



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