Types of Runs Explained
What do you mean there are different types of runs? Isn’t there just… Running??
Turns out, there are many different types of runs that we work through depending on our training goals and the sequence of workouts that we do. This post will explain the main run types that show up on training plans.
Long Run
A long run applies to anyone training for a half-marathon distance or longer. Once a week on the training plan there will be a long run that progressively gets towards the full distance that you’re training for. For a marathon, these start at 10 miles and then slowly work up to 20 or 22 miles.
On long runs, the pace is not important. You need to stick to a pace that will be comfortable enough to sustain for the entire distance.
Pace Run
Pace runs are specific runs on a training plan that focus on pace only. If you’re training to finish a race at a particular time, such as a sub-4-hour marathon, you need to calculate the pace that you will need to run to reach that goal, and then train to that pace.
Unlike the long run, the pace runs happen a few times a week. Having a running watch is required in order to keep an eye on your pace and make sure you’re pushing yourself to maintain it.
HIIT/Interval Run
High Intensity Interval Training (HIIT) or interval runs, are peppered in throughout a training plan as an exercise to increase your strength, stamina, and cardiovascular health.
In a HIIT run, you’ll typically run through several interval cycles, for example:
- 60 seconds hard – all out speed
- 90 seconds recovery – slow and steady to catch your breath
A proper HIIT run will conduct several cycles of that interval progression. There are apps that will give you a beep sound at whatever intervals you set, making it easier to keep track of when you need to slow down or speed up.
Hill Run
Running on hills can be another form of interval training. A hill run does not simply mean to run on hilly terrain. Its best to find one large hill off-road somewhere and run repeats of that hill up and down. You can treat this as your interval run for the week or work it in as an extra workout somewhere in the week. Hill running is essential if you are training for a trail race that has a lot of elevation gain.
Negative Split Run
A negative split run is a twist on the pace run discussed above. The idea is that each mile or kilometer that you run should happen at a progressively faster pace than the one before it, so that by the end of the run you’re going at an all-out speed. This can be hard to plan and accomplish, and don’t cheat by starting out super slow!
Recovery Run
Recovery runs are short and slow, and should happen the day after a long run, or a particularly grueling pace run. The idea is to just shake out your legs a bit to stop them from getting or staying sore.
Shakeout Run
Also short and slow, a shakeout run should happen the night before a big race. Many people like to get a couple miles in the night before a marathon to help them relax, get rid of the jitters, and get a good night’s sleep.