Types Of Training
Types Of Running
Understanding the key types of runs in your program makes training feel simpler and more confident. This glossary gives you quick, clear definitions so you always know what each workout means and how it helps you progress.
Long Slow Distance (LSD-Run/Walk)
Easy‑paced endurance runs performed at roughly 60–70% of maximum heart rate. They are intentionally slower than race pace and include a 1‑minute walk break for every 10 minutes of running. LSD runs build aerobic capacity, expand the capillary network, raise the anaerobic threshold, and develop mental stamina for long races.
Hill Runs
A strength‑focused workout where the day’s distance is measured by the total distance run up and down the hill. Because runners typically travel to and from the hill, additional mileage must be added to the training schedule—about 3 km each way is recommended to ensure proper warm‑up and recovery, as hill work places significant stress on the body. Hill repeats are performed at tempo effort (about 80% of maximum heart rate), and each repeat must include a heart‑rate recovery to 120 bpm at the bottom before starting the next climb. This workout develops power, running form, and overall efficiency.
Tempo
A sustained, moderately hard run performed at roughly 80% of maximum heart rate. Before beginning tempo training, several weeks of hill running are recommended to build strength, form, and confidence. Tempo runs typically cover 60–80% of the planned race distance, with a 3–5 minute warm‑up and cooldown. These workouts improve coordination, leg turnover, and the ability to maintain race‑level effort, effectively simulating race‑day conditions.
Steady Run
A comfortable, controlled run performed at about 70% of maximum heart rate, staying below targeted race pace. These runs should feel easy—when uncertain, choose a slower speed. Steady runs are structured with run/walk intervals, using walk breaks to maintain consistency, support recovery, and reduce fatigue. This approach helps build sustainable endurance while keeping training manageable.
Speed Work
A late‑stage workout in the training cycle—“the roof of the house”—introduced only after a solid base and strength phase. Speed work consists of fast, short‑distance repeats (e.g., 5 × 400 m) with long recovery periods to allow the body to clear the effects of anaerobic effort. Training plans include about 3 km of warm‑up and 3 km of warm‑down to protect against injury, as speed sessions place high stress on the body. To reduce injury risk, speed intervals are performed at 95% of maximum heart rate, rather than the more aggressive 110% often used in traditional programs. In this system, speed work is used to fine‑tune performance, not push to the point of breakdown.
Fartlek
Fartlek runs are spontaneous runs over varying distances and intensity. Run the short bursts at 70–80% of your maximum heart rate, if you are wearing a monitor. From a perceived effort, conversation is possible but you notice increased breathing, heart rate and perspiration. Between these short bursts of hard effort, but no longer than three minutes, add in recovery periods of easy running to bring your heart rate down to 120 beats per minute. Speed play fires up your performance with a burst of speed. The added recovery/rest interval keeps the session attainable and fun.