Running
Every type of run, explained.
Easy, tempo, interval, long, fartlek, hills and more — what each session does, how hard it should feel, and how to fit it into a week.
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The 15 Types of Running Workouts, Explained
One map of every run in this guide: what each does, how hard it should feel, and how to build a week out of them.
Read the overview· 8 min
Foundation
5 guidesThe aerobic base. Most of your weekly running lives here.
The Easy Run: Why Slowing Down Makes You Faster
The run you'll do most often, and the one most runners get wrong by pushing too hard.
Easy4 minThe Base Run: Your Everyday Training Mile
Not your slowest run, not a workout — the steady middle that most weekly mileage is made of.
Easy4 minThe Long Run: Building Endurance That Lasts
The week's cornerstone session — and the one that rewards patience more than any other.
Moderate5 minThe Recovery Run: Running to Recover, Not to Train
Deliberately too easy to be training. That's the entire point of it.
Easy4 minThe Progression Run: Start Easy, Finish Strong
One run that trains both aerobic volume and pacing discipline, by finishing faster than it started.
Moderate4 min
Speed
5 guidesFaster than comfortable, on purpose. One or two of these a week.
The Tempo Run: Training at Your Lactate Threshold
Comfortably hard, held for 20 to 40 minutes. The classic session for raising your sustainable pace.
Hard5 minInterval Runs: Hard Reps With Recovery Between
Repeat hard, recover, repeat again. The most direct way to get genuinely faster.
Hard5 minVO2 Max Intervals: Training Your Aerobic Ceiling
Longer and harder than standard reps, aimed squarely at the top of your aerobic range.
Hard5 minFartlek: Speed Play Without the Stopwatch
Swedish for speed play — surges by feel and landmark, no track and no lap splits required.
Moderate4 minStrides: Short Accelerations That Sharpen Your Form
Twenty seconds, near-full speed, fully recovered. Not a workout — a tune-up.
Moderate4 min
Strength
2 guidesTerrain does the work — power and stability without the track.
Hill Repeats: Strength Training That Counts as Running
Gravity does the resistance work. Power and economy, with less pounding than flat intervals.
Hard5 minTrail Running: Why Pace Stops Meaning Anything Off-Road
Uneven ground, real climbing, and a pace number that stops telling you anything useful.
Moderate5 min
Race
3 guidesSharpening, rehearsing, and testing what you've built.
Race-Pace Runs: Rehearsing the Day Itself
A dress rehearsal for goal pace — legs, fueling and kit, at the effort you're actually planning to hold.
Hard4 minThe Time Trial: Testing Fitness Without a Race
A solo, all-out benchmark. Run one every couple of months to keep your training paces honest.
Hard4 minThe Shakeout Run: The Easiest Run of Your Week
Fifteen slow minutes the day before a race. It does more for your head than your legs.
Easy3 min