The 9 Different Types of Running Workouts You Should Include in Your Training

Running Workouts

For many people when they hear running workouts, all that means for them is to go out the door and run a specified distance.

While it is important to include this type of workout into your schedule, there is so much more to running than just that!

If you are looking to take your running to the next level, it is important to include various different types of running workouts into your running schedule. Not only will it help make you a faster runner, but it will also help you learn better running form and strategy.

Not to mention, it will help break up the monotony of running by including different types of running workouts.

With that in mind, check out the 9 different types of running workouts you should be including in your training!

The Base Run

Base running is the bread and butter of any good running training plan. It will end up being the bulk of your running. In fact, you should be doing anywhere between 65-80% of all your running at this pace.

When you go out for a base run, you should be running at an aerobic pace that isn’t too challenging. In fact, the pace is slow enough that many people like to call it the “easy” run.

However, why is it important to run easy? The main reasons include:

• It builds endurance
• Perfects your running form
• Establishes a routine
• Builds your base mileage
• Helps with recovery

What is your easy pace? Sometimes, it can be confusing to know exactly how slow is easy. In general, you should be keeping your runs in the zone 1 and 2 heart rate zones.

If you still don’t know what this means 2 easy rules of thumbs to follow are:

• Can you keep a full conversation going while running?
• 180 – heart rate method

Example base run workouts include:

• 6 mile run at easy conversational pace. You shouldn’t be trying to hit particular pace times. Rather, focus on resisting the urge to run fast.
• 45 minute run at easy pace. In this run, don’t worry about how far you run. Rather, focus on keeping your heart rate low.

The Progression Run

Another important running workout that you should include in your schedule is the progression run.

In this workout, you should start at an easy pace, just like your base run. However, as the run progresses, you should pick up your pace.

In other words, an easy key to think about is, start slow, finish fast!

It is a great way to work both your aerobic and anaerobic systems in the same workout.

This is meant to be a moderate workout. While it is more difficult than a base run, you shouldn’t be completely wiped at the end. Rather, this workout helps you build up your stamina in running and being able to finish strong in a race.

Example progression run workouts include:

• 45 minute run broken up into 15 minute sections. The first 15 minutes should be easy, the middle 15 should be medium, and the last 15 should be hard.
• 45 minute run broken into 3 sections of 30, 10, and 5 minutes. The first 30 will be at an easy pace, the next 10 will be at a medium pace, and the last 5 will be at an all-out hard pace. This is a great way to mimic the final sprint at the end of a race.

The Fartlek

“Fartlek” is the Swedish word for “speed-play”.

As the name suggests, it is a type of running “game” that you play during your workouts. Needless to say, if you want to be a successful runner, you shouldn’t always be serious, but include fun things as well.

A Fartlek is a type of interval training workout without any structure. In other words, sometimes you run easy, sometimes you run medium, and sometimes you sprint! However, there are no specified distances or times.

For example, when running, you might decide to run the first block easy, and the next two blocks fast. Following that, you might see a tree way off in the distance and decide to run at a medium pace to it. Everything you did was right! It doesn’t matter how long or fast you run. All that matters is that you change up the speed throughout your run.

Example Fartlek run workouts include:

• 5 mile run with no structure as to speed or intervals. Run fast when you want to and run slowly when you feel like it.
• 5 mile run with 1 mile warm up followed by 3 miles Fartlek and 1 mile cool down. In the 3 miles of fartlek, run for 5 minutes fast followed by 3 minutes easy. Keep doing this until you finish the 3 miles. This is a great Fartlek workout for those of you who feel like you really need a bit more structure to your workouts. In addition, it is a great introduction to Fartlek workouts. After you get used to this, feel free to be more playful in your workouts.

The Interval Run

Interval runs are perhaps the most difficult type of workouts you will do in your training.

Intervals are a mix of moderate and high intensity running. Normally, you will run for a specified distance really fast followed by easier running without taking any breaks between the two.

Intervals can be anywhere from 100 meters to even a mile or more. However, in marathon training, they are commonly around 400 meters (or one lap around the track).

These types of workouts help build running strength and speed by focusing on your anaerobic and lactate systems.

Example interval run workouts include:

• 8 x 400 meter fast run around the track. In between each set, run an additional 400 meters easy around the track to recover. Focus on keeping your fast 400s at an even pace.
• 10 x 800 meters fast run around the track. In between each 800 meter fast, recovery run for the amount of time it took you to run the fast 800 meters.

The Sprint

No matter if you run short or long distance, sprinting is a very important part of any running schedule.

Not only does it help you run faster, it also builds muscular strength as well as helping you run for longer without getting tired!^[1]Runner’s World – 4 Sprint Workouts That’ll Increase Your Speed

Example sprint workouts include:

• At the end of a regular running workout, include strides. These are short burst of fast sprints. For example, run 4 x 20 seconds at full out sprint. As sprinting can be very hard on your body, especially as a new runner, strides are a great way to introduce you to sprinting without destroying your body.
• Start with 1 mile warm up. 8 x 400 meters at 5k pace, with a 200 meter easy jog in-between each round. Follow it by 4 x 200 meter at 1 mile pace. In between each fast run, run 200 meters easy jog to recover. Finish with a 1 mile cool down.

The Hill Repeats

 When running, you shouldn’t just run on flat ground. To help you get better, one of the best workouts you should be including in your running schedule is the hill repeats.

Hill repeats are quite simple. Find a big hill in your area, and run up to the top of it as fast as you can. On the way down, use it as a recovery jog.

Many people like to call hill repeats “sprinting in disguise”. This is because you get many of the benefits for sprinting, such as strength, explosive power, and resistance to fatigue, without having to run a full out sprint. Even when you are running back down the hill you are still getting a great workout in your quads, tendons, and joints.

Example hill repeats include:

• Short hill repeats. Do 4-5 repeats on a hill around 200 meters long.
• Long hill repeats. Do 4-5 repeats on a hill around 600 meters long.

For either of the above workouts, if you can’t find a hill long enough, you can do the equivalent distance on smaller hills.

The Tempo Run

The tempo run is one where you should be running at a comfortable but hard pace that you can hold for long periods of time.

Normally, this falls in the range of 85-90% of your max heart rate. Or in other words, you should be able to say a few words, but not be able to hold full conversations.

When you run at this pace, you end up building a lot of lactic acid in your muscles. By doing so, you train your muscles to resist the lactic burn, so that when you race you don’t tire as easily.

Example tempo run workouts include:

• 60 minute run with 3 x 8 minutes at tempo pace. Each repeat is followed by 4 minutes at recovery running pace.
• 90 minute run with 3 x 15 minutes at tempo pace. Each repeat is followed by 8 minutes at recovery running pace.

Make sure to include both proper warm up and cool down for these tempo running workouts.

The Ladder Run

The ladder run is a popular workout in running. It climbs up, down, or sometime up and down several times in distance. Generally, there is only a short period of rest between each repetition.

It is a great way to mix intensity, paces, distance, and endurance in one workout.

Normally, as the distance increases, the intensity decreases, and as the distances decreases the intensity increases.

Example ladder run workouts include:

• 2 x 400 meters, 2 x 800 meters, 1 x 1,600 meters, 2 x 800 meters, 2 x 400 meters with light jogging to cool down between each repetition.
• 2 x 1,600 meters, 2 x 1,200 meters, 2 x 800 meters, 2 x 400 meters with light jogging in to cool down between each repetition. Focus on increasing speed with each decrease in distance.

The Long Run Workout

The long run might be the most important work out of the week.

It is a great opportunity to not only build great endurance but to also work on the mental strength necessary to finish a hard race.

Most people only think of the long run as an easy run. While it is important to focus on not going hard, that doesn’t mean you should 100% take it easy. Rather, focus on finishing your long runs fast. This is a great way to practice running on tired legs.

Example long run workouts include:

• 1 mile warm up, 2 miles marathon pace, 2 miles easy, 3 miles marathon pace, 3 miles easy…repeat this until you hit how many miles you want to do for your long run that day.
• Take your easy pace and your marathon pace. Figure out the difference between the two. Evenly divide it by the number of miles you will be running for your long run. Using that calculation, start out your long run at your easy pace and gradually build up to your marathon pace by the end of the long run.

Sample Weekly Workout Routine

Now that you have a better understanding of what are the different types of running workouts, it is important to understand how you can incorporate them into your running schedule.

First, it is important to know that this is just a recommendation.

Second, as we don’t know what your running history or ability level is, the recommendations can only be general. However, if you would like some more input, please feel free to contact us and we can work with you directly.

Monday: Rest

Tuesday: Tempo Run or Progression Run

Wednesday: Base Run

Thursday: Ladder Run or Interval Run

Friday: Sprint or Hill Repeat

Saturday: Base Run or Fartlek

Sunday: Long Run

Feel free to stick in some of the sample workouts that we recommended above into this weekly schedule.^[2]Strava – 7 DIFFERENT TYPES OF RUNNING WORKOUTS^[3]No Meat Athlete – 8 Running Workouts to Build Strength and Endurance

Get Running!

Running is much more than pounding the pavement. There are many different things that you can be focusing on each run.

Including variety in your running training will not only make it less boring, it will also help you improve much quicker.

Good luck on your next run!