Running isn’t just about putting one foot in front of the other. There are loads of different types of runs out there and each one plays its own part in helping you become a fitter, stronger, more confident runner.
Whether you’re brand new to running or building up to your first big race, knowing the types of runs to include in your training plan can make a big difference. So if you’ve ever looked at a training plan and wondered what on earth a “tempo” or “fartlek” run is, this post is for you.
Let’s break down 8 of the most common types of runs, why they matter, and how to do them in a way that works for you.
1. Long Runs
Long runs are pretty much what they say on the tin – your longest run of the week. If you’re training for a 5K, this might be just a few miles. If you’re working up to a marathon, it could be 18–22 miles at the peak of your plan.
These runs are all about time on your feet rather than speed. You should be able to chat easily while running, which is a great excuse to bring a running buddy along or catch up on your favourite podcast.
Why they matter: Long runs improve endurance, build mental strength, and train your body to use energy more efficiently. They’re key for race prep, especially for anything over 10K.
2. Recovery Runs
These are short, easy-paced runs designed to help your body bounce back from harder efforts. Think of them as active recovery – they get the blood flowing, loosen up tired legs, and keep your mileage ticking over without adding more stress.
Keep the pace slow. You should feel like you’re holding yourself back –- that’s the whole point!
Why they matter: Recovery runs help prevent injury, build aerobic fitness, and allow you to run more consistently week after week.
3. Hill Repeats
Find a hill (or set your treadmill on an incline) and run up it, then jog or walk back down to recover. Then do it again. And again. Yes, they’re tough – but they’re so worth it.
You don’t need to sprint up the hill. Focus on good form, driving your knees and using your arms to power you upwards. Even just a few reps make a difference.
Why they matter: Hill runs build strength, power and confidence. They improve running economy, which basically means you’ll run more efficiently on all terrain.
4. Interval Runs
Intervals are short bursts of faster running followed by recovery periods. For example, run hard for 1 or 2 minutes, then jog or walk for the same amount of time. Repeat that a few times after a warm-up.
These sessions can feel tough, but they’re incredibly effective if you want to improve speed and stamina. Just make sure you don’t go all out on the first rep – save energy for the full set.
Why they matter:
Intervals help you run faster, improve cardiovascular fitness, and build mental grit. They’re also brilliant for boosting your VO2 max that’s your body’s ability to use oxygen during exercise.
5. Tempo Runs
Tempo runs sit somewhere between easy and hard – think of them as “comfortably uncomfortable.” You’re working hard, but still in control. You should be able to speak in short, broken sentences, but not hold a full conversation.
A typical tempo run might look like 10 minutes easy, 20 minutes at tempo effort, then 10 minutes cool-down. The effort should feel steady and sustainable.
Why they matter:
Tempo runs improve your lactate threshold, meaning you can run faster for longer without feeling exhausted. They’re perfect for half marathon and marathon training.
6. Threshold Runs
Tempo and threshold runs are similar, but threshold runs are slightly more structured and targeted. They’re usually done at or just below your “lactate threshold” – that point where running starts to feel really hard and your body is working hard to keep up.
You might do threshold work as part of intervals – for example, 3 x 10 minutes at threshold effort with a short jog in between.
Why they matter: Threshold runs teach your body to deal with fatigue and hold a strong pace under pressure. They’re ideal for more experienced runners chasing a PB.
7. Progression Runs
These runs start off slow and finish strong. You gradually increase your pace as the run goes on. For beginners, this might just mean finishing your last mile a little quicker than your first.
Progression runs are a great way to learn pacing – they help you avoid going out too fast in a race and teach you how to finish with confidence.
Why they matter: They improve your ability to control effort and pace, boost endurance, and give you a mental lift by ending runs on a high.
8. Fartlek Runs
Swedish for “speed play,” fartlek runs are a relaxed, fun way to mix up your pace. You don’t need a stopwatch – just pick random landmarks and run faster to them, then slow down to recover.
You might sprint to a lamppost, jog to a tree, then run hard to the next corner. It’s all about being playful and listening to your body.
Why they matter:
Fartleks improve speed and endurance without the pressure of structured intervals. They’re brilliant for beginners who want to dip their toes into speed work – and they’re a great way to bring variety into your routine.
Adding different types of runs to your training isn’t just about ticking boxes – it keeps things fresh, helps avoid boredom and makes you a more well-rounded runner.
If you’re using an app like Runna (don’t forget, you can use my code RWR2 for a discount!), many of these sessions will be built into your plan already. But understanding why you’re doing them helps you get more out of every run.
No matter your pace or experience level, mixing things up will help you build fitness, avoid injury, and maybe even fall in love with running a little bit more. So go ahead – try something new this week and see how it feels.
