Walking Terminology
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)
LSD walks are slow, easy long walks done at 60–70% max heart rate. Walk 1 minute easy for every 10 minutes brisk. They build endurance, strengthen your aerobic system, and mentally prepare you for long races.
Hills
A strength‑focused workout where the day’s distance is measured by the total distance walk up and down the hill. Hill workouts are done at tempo effort (80% max HR). Walk up and down the hill, letting your heart rate drop to 120 bpm before repeating. Include a good warm‑up and cool‑down because hills are demanding.This workout develops power, walking form, and overall efficiency.
Tempo
Walk at 80% max HR for 60–80% of race distance, with a 3–5 minute warm‑up and cool‑down. These walks simulate race effort and improve speed and coordination.
Steady Walk/Stroll
A comfortable, controlled walk performed at about 70% of maximum heart rate, staying below targeted race pace. These walks should feel easy—when uncertain, choose a slower speed. Steady walks are structured with walk/stroll 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 walks are spontaneous walks over varying distances and intensity. Walk 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 walking 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.