The 8 Basic Types of Runs
Recovery Run
Think of a recovery run as a gentle shake-out, both mentally and physically. It’s a short, very easy-paced run that helps you move your legs without adding extra stress. The point of a recovery run isn’t about speed or distance; it’s simply about loosening up after a hard session like speed work or hills. Ideally a recovery run should be run the day after a hard training session with the aim to run as slowly as you need to feel comfortable, even if you’re carrying fatigue from the day. A recovery run is all about active recovery, not a race.
Easy Run
An easy run is your bread-and-butter run — short to moderate in length and done at your natural, comfortable pace. These runs aren’t meant to feel challenging, but when you do them consistently they build the foundation for everything else: aerobic capacity, endurance, and running economy.
It’s worth noting the difference between an easy run vs a recovery run, yes, your pace and heart rate might be the same, but the purpose of each of these runs is the difference.
A recovery run comes right after a hard or long run to help you loosen up, whereas easy runs should make up the bulk of your weekly mileage. Think of easy runs as the steady rhythm that keeps your training moving forward, while recovery runs are the gentle reset button after your toughest efforts.
Read more about the difference between a Recovery vs an Easy run here
Long Run
The long run is the backbone of endurance training and is especially important if you’re working towards distances over 10K. A long run is a steady, extended run designed to build stamina and confidence, the guidelines suggest increasing your weekly long runs by 10% each week, with a reduction in long run distance usually around week 4. What counts as “long” will depend on your experience and goal race; for some it might be an hour, for others two or more. The aim of the long run is that you run far enough that you finish feeling tired but not depleted.
Your long run isn’t just about distance, it’s also a chance to practise race-day tactics. Use it to test out fuelling, try your kit, and even train your tummy to handle energy gels or drinks. Some runners like to cover the full race distance in training (which can be a real confidence boost if you’re targeting a 10K or half marathon). For marathon training though, it’s not advisable to cover the full 26.2 miles in one go.
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There are also lots of ways to keep your long runs interesting, for examply, you might progress the pace from start to finish, or add intervals to build variety and resilience. However you approach it, the long run is where endurance and self-belief really grow.
Progression Run
A progression run starts easy and finishes strong. You begin at your natural pace and gradually increase your effort so that by the end you’re running closer to your goal race pace which can be anywhere from marathon pace to 10K pace.
Progression runs are brilliant, I love a progression run because they sit in the middle: harder than an easy run but not as tough as intervals. They teach you patience, but most importantly, pacing control, and how to finish runs feeling strong. The recovery time of a progression run is shorter than after a very hard workout, which makes them a useful, confidence-building tool in your training week.
Fartlek
“Fartlek” is a Swedish word meaning “speed play” and that’s exactly what it is. A fartlek run is an unstructured mix of faster running and easy running, it’s great if you’re new to running or if you’d like to try adding a bit more effort into your runs, just simple pick a lamppost to sprint to, then you can either walk or ease into a slower run until you feel ready to do it again.
Fartlek runs are flexible and fun, making them a great way to introduce speed without the pressure of strict intervals, and you’re in control. They improve your ability to change pace and recover quickly, and they’re useful at any stage of training. Think of them as a chance to play with speed, with no stopwatch required.
Hill Repeats
Hill repeats are short bursts of hard running uphill, followed by recovery as you run slowly or walk back down. They build strength, improve running form, and increase your ability to handle fatigue.
The ideal hill is steady with a moderate gradient of around 4–6 percent. You don’t need a mountain — just a slope long enough for 30–90 seconds of hard effort. Hill repeats are a safe way to add intensity to your training and will leave you feeling stronger and more resilient. They’re tough, but they pay you back on race day with improved strength and stamina.
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Tempo Run
A tempo run, sometimes called a threshold run, is about learning to run “comfortably hard.” That means finding a pace you could hold for around an hour — quicker than easy pace but not flat-out that you think you’re going to die!
Tempo runs train your body and mind to stay relaxed under pressure and they’re especially valuable in half marathon and marathon training as they help you build the speed endurance to hold a strong pace over distance. The key is to stay controlled; it’s about sustained effort, not sprinting. Run too fast and you’ll miss the point; run it right and you’ll finish feeling challenged but strong.
Intervals
Intervals are structured bursts of faster running with rests in between. For example, 6 × 400m at 5K pace with 90 seconds of recovery easy running. Intervals are highly effective for improving speed, efficiency, and aerobic capacity.
Because they’re demanding, intervals should be spaced carefully in your training plan and balanced with easy or recovery runs. They’re tough, but the payoff is big: improved speed, race sharpness, and the mental toughness to push through when it matters.