8 Types of Running Workouts that Every Runner Should Know

While running may seem simple – you only have to lace up your sneakers and head out the door! – there are actually many types of running workouts to challenge your body.  While there’s nothing inherently wrong with tackling the same speed and distance every time you run, that method also may not help you progress towards certain race or time goals. 

Instead, consider incorporating several different types of runs into a structured training plan.  Below, you’ll find eight different types, along with their purpose and some example workouts.  Be sure to read the last section about how to add these into your training, which varies based on your experience level.

Disclaimer:  This post was written and reviewed by Chrissy Carroll, RRCA Running Coach and USAT Level I Triathlon Coach.  It is for informational purposes only.  Please consult your doctor prior to beginning any new exercise regimen.

1. Easy runs

Purpose:  Build your aerobic base

Also sometimes called base runs or aerobic runs, easy runs are short to moderate distance runs done at a conversational pace (i.e. a pace where you can still talk while running). 

You’ll typically find these workouts 2-4 days a week in a training plan. They make up the a good majority of running during any time of the year, but may make up an even larger portion while building a running base.

Easy runs improve cardiovascular fitness and neuromuscular adaptations to running.  They also work different muscle groups in the legs and core, and help you develop efficient running form.

If you’re a newer runner, you may not feel like any pace is easy or conversational – all running paces can feel tough!  That’s normal at first when you’re figuring out how to pace yourself.  Try slowing down slightly (it’s OK if it feels really slow) so that you get to a point where you can get some words out.

Example workouts:

• 2 mile run at conversational pace
• 4 mile run at conversational pace
• 1 hour run at conversational pace

2. Long runs

Purpose:  Build your aerobic base and mental stamina

Long runs serve an important purpose in preparing the body for the demands of longer road races.  Depending on who you ask, long runs may either be categorized as runs over 90 minutes, or runs that are simply about 30—50% longer than the other runs in the week.

While recreational runners preparing for their first 5K don’t need to worry about long runs, those preparing for a half marathon or full marathon certainly do.  These runs improve cardiovascular fitness, teach your body how to better utilize glycogen stores and deal with glycogen depletion, and improve mental stamina.

And while the race goal is shorter, someone with a time-based goal for the 5K or 10K distance will likely do a longer endurance run each week simply to increase running economy and the mental ability to handle discomfort.

Long runs are generally done at a conversational pace.  For newer runners, long run pace may be slightly slower than easy run pace, simply due to fatigue as mileage increases. 

Some runners may choose to incorporate walking breaks into very long runs; this can be especially helpful for those new to long distances as the short walking breaks can help keep heart rate in check and conserve energy.  Even experienced runners may prefer to incorporate walking breaks in long runs (I’m over here raising my hand).

For more experienced athletes with time goals, some long runs may include partial mileage conducted at a faster pace – for example, a 9 mile run may include 1-2 miles done at goal race pace.

Example workouts:

• 2 hour run at conversational pace
• 10 mile run at conversational pace
• 12 mile run, broken down as 5 miles easy, 2 miles at goal race pace, 5 miles easy

3. Progression runs

Purpose:  Teach your body how to work hard when tired

Progression runs start at a slower pace and work their way to a faster pace as the run progresses.  While most of us are able to start a run at an intense pace, this workout challenges you because it forces you to finish at a tough pace instead.  These types of workouts can help train your body to be able to put out that final push at the end of a race.

Example workouts:

• 45 minute “thirds” run – 15 minutes easy, 15 minutes moderate, 15 minutes challenging (but not all out) pace. There should be a gradual increase across the thirds to the next block, rather than immediate sweeping changes in pace between each.
• 10 mile run with “fast finish” – last 2 miles at goal race pace
• 4 mile run with last 5 minutes at best effort pace

McMillan Running has an excellent article detailing some different types of progression runs.

4. Tempo runs

Purpose:  Improve lactate threshold; get the body used to running longer bouts at a fast pace.

Also sometimes called a threshold run, tempo runs are typically done at the challenging sub-maximal pace that you could maintain for an hour.  These runs help improve endurance and increase your lactate threshold.

Let’s back up for a sec – what is lactate threshold?  This is the intensity of exercise when you start to see blood lactate rise at an increasing rate.  It is not when the body starts to produce lactate, but rather when the body has a hard time clearing it and there’s a sharp trending upward rate of lactate accumulation in the blood.

Traditional tempo runs train the body right on the brink of this threshold, helping your body learn how to run fast and simultaneously clear that lactate.

Some coaches also incorporate marathon pace or half marathon pace tempo runs – these aren’t necessarily threshold runs, as they’re done at a slower pace, but they’re still controlled speed efforts that are more challenging than conversational pace running.  For that reason, we can group them into this category.

Tempo runs are one of the most important types of running workouts for runners training for 5Ks up to marathons.

Example workouts (note all would include a warm up and cool down on each side):

• 25 minute tempo run
• 2×15 minute tempo run with 3 minutes recovery between

5. Long intervals

Purpose:  Build speed for various race distances

Interval training is typically done on a track, and includes tough phases of work followed by phases of recovery.  Long intervals are appropriate for experienced runners, particularly those training for 10K and above distances (but can also be useful for 5K or 5 mile racers too, depending on the person and plan).

If you’re a new runner, you want to establish a solid base first before starting any structured interval training (though fartleks, described further down, can be a fun way for newer runners to incorporate a little speed).  Keep in mind those with injuries should not partake in interval training.

Long intervals include:

• 800 meters
• 1000 meters
• 1200 meters
• 1600 meters (1 mile)
• 2000 meters

For long intervals, recovery time is often about half the time of the work interval – but this can vary based on the specific workout goal and fitness level of the athlete.

Example workouts (note all would include a warm up and cool down on each side):

• 8x800m at between 5K-10K pace, 400 meter recovery jog
• 4×1 mile at goal half marathon pace, 2 minute recovery jog (known as “mile repeats“)
• 6x1000m at 10K goal race pace, 400 meter recovery jog
• Down ladder: 2000, 1600, 1000, 800 at half marathon pace with 4 minute recovery jog between each

6. Short intervals

Purpose:  Build speed for short race distances

Like it sounds, this is another form of interval training but uses shorter distances.  Short intervals are useful for athletes doing short road races, like a 1 mile, 2 mile, or 5K race. 

They’re not used often for athletes training for longer distances (like half marathons and marathons), though there is some benefit to including them occasionally for practicing fast turnover.

Because they are very intense, short intervals should also not be used by new runners or anyone with an injury.

Short intervals usually include:

• 200 meters
• 400 meters
• 600 meters
• Some short interval workouts may also include a few 800 meter intervals – this straddles the line between short and long.

(This is for recreational road racers; track athletes training for shorter distances would include shorter intervals – but that’s a bit outside the scope of this article).

For short intervals, recovery time is generally about the same amount of time that it took to do the work interval.  For example, if it took 1:45 to run 400 meters, you’d recover for 1:45 (standing, walking, or jogging depending on the workout) before starting the next interval.

Similar to long intervals, though, this recovery is not a hard and fast rule.  The amount of recovery time may be modified based on the goals of the workout and the fitness level of the athlete.

Example workouts (note all would include a warm up and cool down on each side):

• 8x400m at 5K goal pace with 200-meter recovery jog
• 6x600m at 5K goal pace with 400-meter recovery jog
• Mixed pace: 2x200m, 2x400m, 2x600m, all at best effort with 1-2 minutes standing recovery between each

7. Fartlek runs

Purpose:  Build speed in a fun way

While we may giggle at the name, fartlek training is one of my favorite types of running workouts.  It is a Sweedish term that loosely translates to “speed play”.  Essentially, it’s a form of interval training that’s less structured than traditional interval workouts.

Fartlek training has many benefits, including that it adds variety to your plan in a fun way, and is adaptable based on your fitness level.  This makes fartlek workouts a great way to introduce speed work if you’ve never done it before.

Example workouts (note all would include a warm up and cool down on each side):

• Landmark fartlek – During your run, challenge yourself intermittently run fast to the next mailbox, sign, or telephone pole. Weave in these intervals as frequently as you’d like during the run.
• Music fartlek – Change up your pace every time the song you’re listening to hits the chorus.
• Pyramid fartlek – After warming up, try running a fast pace for 10 strides, then slow down for 10. Then repeat for 20, 30, 40…up to 100.  If you feel up to it, work your way back down.  (The same can be done with time).

You can find more fartlek workouts here.

8. Hill workouts

Purpose:  Build power; learn to run on different terrain

Hills may seem intimidating, but they can be a key part of your running routine.  Hills are especially important if the race you plan to do has ‘em – you want to train to learn how to tackle them!

Also, hills can be a great workout for older runners, as uphill runs put less stress on your joints compared to level or downhill running.

These workouts also naturally require greater muscle engagement and energy expenditure, so they provide a nice challenge for runners at all levels.  Hill running may also help improve efficiency, strength, and form.

You can do hills as part of a longer steady state run, or as a stand-alone interval workout.

Example workouts (note all would include a warm up and cool down on each side):

• 45 minute run on a hilly route; run a steady, challenging pace on the uphills, then run a conversational pace on the downhills.
• Find a ¼ mile hill at a moderate grade. Run at a steady pace to complete the hill.  Slowly jog or walk back down, then repeat 4x.  Take a few minutes of standing rest, then complete another set.
• 8 x 2 minutes up a moderate incline hill with slow jog or walk back down each time.

If you don’t have hills available outside, you could also try treadmill hill workouts to simulate them.

Structuring your training plan: guidelines for experienced runners

If you’re an experienced runner developing your own training plan, think of the 80/20 rule:  about 80% of your running should be done at an easy, conversational pace, while the other 20% of your mileage can incorporate some of the more challenging workouts (i.e. tempo runs, hill intervals, long intervals, short intervals). 

There’s some flexibility here – some people may excel when training around 70% conversational pace, while runners who are just starting to add speed work may fare better starting around 90% conversational pace.

This may sound “too easy”, but remember – even Olympic athletes do most of their mileage at a comfortable pace (well, comfortable for them – certainly not for most of us!). 

Plus, many people run their easy runs too hard, and their hard runs too easy.  If you truly follow proper pacing guidelines, you won’t want to do more than 20% of that hard work, because it is actually very challenging.

By keeping this balance with the 80/20 rule, you give yourself the best chance at improving speed and stamina while minimizing risk of injury.

The 80/20 rule might include a schedule like this:

• Mon – 5 miles easy
• Tues – 6×1000 (w/ 10 min WU + CD)
• Weds – 4 miles easy
• Thurs – 25 min tempo (w/ 10 min WU + CD)
• Fri – Rest
• Saturday – 10 mile long run at conversational pace
• Sun – 3 miles easy

As you can see above, the 6000 meters (3.7 miles) and 25 minute tempo (let’s estimate 3 miles) are the intense workouts of the week.  These have easier miles on either end for warm up and cool down.  If we estimate around 33 total miles for the week including those warm up and cool down miles, that means 6.7/33 is intense work – or about 20%.

Structuring your training plan: guidelines for new runners

Keep in mind these guidelines above apply to people that have been running consistently for a while.  If you are brand new to running, it’s not the time to start incorporating challenging speed work. 

Instead, try using a beginner run/walk plan to build your endurance until you can run a couple miles straight.

Then, take a few months to just work on doing that consistently.  Towards the end of that, you can gradually increasing the distance you can run on certain days, and then you can work on adding in some hills or fartlek workouts sometimes.  This whole process can take about six months to build up, so be patient and build that base.

For example, here’s what a week might look like once you’ve been running comfortably for a bit and decide to add a fartlek and hills workout in:

• Mon – 2 mile fartlek workout
• Tues – 3 miles easy
• Weds – rest
• Thurs – 2 miles on a route with lightly rolling hills
• Fri – rest
• Saturday – 5 miles easy
• Sunday – 3 miles easy

Once you feel comfortable with a schedule that includes fartleks and hills, and you’ve got about six solid months of running checked off, then feel free to add in more of the other challenging speed work if you feel up to it.  The key is to work your way up to those intense workouts gradually to reduce the risk of injury.

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