Running Training Types: A Guide to Smarter Running

Running training types are unique, and each serves a different purpose, targeting specific aspects of fitness to make you stronger, faster, and more resilient. Running isn’t just quickly putting one foot in front of the other. It’s a versatile and accessible exercise that can be fine-tuned to your fitness goals. You unlock your potential as a runner by understanding and using the different training types in your routine. Let’s look at the main types of running workouts and their benefits. We’ll also go over how to work them into your training routine for the best results. 

Types of Running Training 

There are several different types of running training, so we’ll briefly go over each of them. We’ll start with base runs, which are steady, moderate-paced runs that build your aerobic fitness. They improve your endurance and cardiovascular health and take between 30-60 minutes running at a conventional pace.  

There is interval training, which alternates between periods of high-intensity running and recovery. This helps you boost speed, power, and anaerobic capacity. Then there are tempo runs where you sustain your run at a comfortable but hard pace. With just 20-30 minutes at a pace you could maintain for an hour, you’ll increase your lactate threshold and improve your race pace stamina. 

Long runs involve running at a steady pace for an extended period. It builds your endurance and mental toughness for longer distances, such as weekly runs of 10-20 miles to train for a marathon. Hill Training is a type of running that involve repeated hill climbs that will enhance your strength, power, and running economy. Think 6-8 hill repeats at a challenging incline for 30-60 seconds. 

Fartlek runs are an unstructured and alternating mix of fast and slow running. They improve speed and adaptability in a less rigid format, such as 5 minutes of easy followed by 2 minutes of fast and repeated for 30 minutes. Recovery runs are slow and short runs after intense workouts. You can promote recovery by maintaining consistency without straining with 20-30 minutes of jogging at a very easy pace. 

Benefits of Diversifying Training Types 

Diversifying your training types will prevent burnout and overuse injuries. Each of the running training types targets different physiological systems. Base runs and long runs will boost your aerobic capacity. Intervals and tempo runs will push your anaerobic limits, and hill training is great for strengthening your muscles. Keep your training fresh and exciting, and tailor your training to your goals, whether that’s speed, distance, or just to enjoy running. 

How to Incorporate These Training Types 

Here is an example of a weekly schedule that you can use as a starting point and modify as needed: 

Beginners can start with 2–3 base runs and 1 recovery run per week, gradually adding a fartlek or tempo run as you gain confidence. Advanced runners could incorporate multiple hard sessions (intervals, tempo, hills) but balance with recovery runs and rest days to avoid overtraining. As always, listen to your body and if you’re feeling worn out, swap a hard session for a recovery run or rest day. 

Make Running Exciting