Common Run Types: Finding the Right Run for You

I’m so excited you’ve decided to take your first steps into the world of running (or maybe you’ve been running for a bit and just want to learn more). Whether you're training for a race or just enjoying the fresh air, understanding different types of runs can help you build your fitness and avoid burnout. Plus, each run has a unique purpose to help you reach your goals—whether that’s improving your endurance, speed, or recovery.

Let’s dive into some of the most common run types and what they’re all about!

Base Runs (Easy Runs/Recovery Runs)

Purpose: These runs are all about building your foundation as a runner. They help you develop endurance while keeping things light so your body can recover from tougher workouts.

Pace: The goal here is to keep it easy—think of a pace where you could easily chat with a friend without losing your breath. Most of your runs should be at this pace!

Benefits: Base runs improve your aerobic capacity and help you run more efficiently.

When to do it: If you’re just starting out, most of your runs will likely fall into this category—easy, chill, and steady.

Long Runs

Purpose: Long runs help you build endurance, both physically and mentally, and are crucial if you’re working toward running longer distances like a 5k, 10k, or even a marathon. And they are my favorite run!

Pace: This is a slower-paced run, slower than your race pace. Focus more on time on your feet rather than speed. Most of your long runs should be at an easy pace.

Benefits: Long runs help build your cardiovascular fitness, improve fat burning (your body’s preferred fuel during long runs), and boost mental toughness for those times when your legs just don’t feel like cooperating anymore.

When to do it: Long runs are usually done once a week, typically on the weekend, as they require more time and energy.

Tempo Runs

Purpose: Tempo runs are designed to increase your lactate threshold (that point where running gets super tough and your body starts to feel the burn). By improving this threshold, you can run faster for longer without feeling wiped out.

Pace: These runs should feel challenging but sustainable—enough to make you work but not so much that you can’t hold it for a while.

Benefits: Tempo runs improve your endurance, speed, and overall race performance.

When to do it: As your fitness improves, adding a tempo run to your routine once or twice a week can help you get race-ready.

Interval Runs

Purpose: Intervals are a great way to push your limits and improve your speed. During an interval workout, you alternate between short bursts of intense running and periods of slower recovery.

Pace: You'll run at a hard pace during the fast intervals (think sprinting), followed by slower recovery jogs or walks.

Benefits: Intervals increase your speed and power, and help you become more efficient at running fast.

When to do it: This type of run is tough, try one interval session per week to avoid burnout.

Hill Repeats

Purpose: Hill repeats focus on building strength and power.

Pace: You’ll run hard and controlled as you power up the hill, then recover as you jog or walk back down.

Benefits: Hill repeats build leg strength, improve your running form (because hills make you use your core), and increase speed and power.

When to do it: If you have access to some nice hills, this can be a great addition to your weekly routine.

Fartleks

Purpose: Speed play! and that’s exactly what these runs are—playful and flexible intervals of speed.

Pace: During a fartlek run, alternate between fast and slow running based on landmarks (like a tree, lamp post, or the end of a street) or time intervals.

Benefits: Fartleks are great for improving speed, endurance, and cardiovascular fitness without the strict structure of formal interval training.

When to do it: Fartleks are perfect for beginners because you can easily adjust them to your fitness level. They also keep runs fun and exciting!

So, now that you’ve got the lowdown on different run types, the key is to mix them up depending on your goals and how you’re feeling. Start with base runs to build your endurance, throw in a long run here and there to increase your stamina, and keep things interesting with tempo runs, intervals, and fartleks to challenge yourself.

Remember, running isn’t about being perfect—it’s about progress and consistency. Every run you do gets you closer to your goals, no matter how fast or slow you go. Keep it fun, and don’t forget to enjoy the journey!