8 Different Types of Running for Great Fitness

Running seems to be a very simple and easy sport or activity to get engage with. But when you start visualizing it from the pro point of view then you will not be able to get out of the complications involved in this activity very easily. It is not only the work of the legs but the whole body as well as for your mental health.

Sometimes tremendous mental toughness is also required depending upon what type of run you are performing. Well, by reading the types of run you may get shocked. But yeah, it is true. There are various types of runs. And each type of run has its own features, styles, tracks, and advantages. So let’s dig some more about this awesome physical activity.

Base Runs or Easy Type Runs

Easy runs or base runs simply refer to the run of low intensity for a short duration. So these types of runs consist of running not only with low effort but also for short to moderate duration. Base runs should be done at an average natural pace and are not meant to be made very challenging. The base runs should be performed once or twice a week on the day before a session of the long run to build endurance. However, the beginners of long-distance running are advised to perform more base runs to develop endurance at a steady heart rate.

Base TypeS of Run

Running a 4k run with a pace of 6 to 7 minutes per kilometer is a good example of base runs.

Progression Runs

These types of runs are meant to make progression in running performance both from stamina as well as pace point of view. They are moderately challenging workouts and require more effort than base runs but less than tempo or speed sessions. These types of running are designed to start at a normal pace and then to make the progression to a faster pace gradually till the end.


Example- 2 km at a natural pace and 3 km at a progressive pace.

Speed Sessions or Interval Runs

These types of running are the runs that consist of a short time burst of intense efforts divided into different sessions or segments with few minutes of breaks in between the sessions. These are mainly done to improve speed, strength and running economy and focusses less on endurance.

Example- 5 sets of 400 meter sprinting with a 1-minute break in between the sets.

Fartlek Sessions

These types of running are unstructured runs and are not very focussed on any performance parameters. Although these runs are mainly for funs but have many hidden advantages like the increased running economy, heart efficiency, etc.

For example- running 1 mile with a normal pace and then sprinting to a tree at about 200 meters ahead of you and again back to normal pace followed by some long stride running to a distant post.

Hill Repeats

Hill running is simple as it seems. All you have to do is run up a hill and cover some distance. It may not be a favorite for many runners but it is one of the best runs from which we can gain benefits from a gift of nature. It is an excellent way to build up speed, physical as well as mental strength, and boost up confidence. However, if you are new to this enormous field of running, then you are not advised to do these types of runnings at the very beginning.

Example- 2 km jogging for warm-up followed by 10 sets of 1 minute steep hill run with 45 seconds break in between the sets followed by 2 km of jogging to cool down.

Tempo Runs or Threshold Runs

Tempo runs refer to the runs at which runners catch a little bit out of a comfortable pace and maintain it for a longer duration (for about 60 minutes). These runs are very challenging and need some time for recovery afterward. Sometimes these runs are also called threshold runs and are put into the same category of the run. However, if we dig more into this topic then we can find both tempo and threshold runs differ a lot from each other.

For example- 1 km jog and 8 km running at a pace at which you can talk at broken sentences and 1 km jog at the end.

Long Runs

These types of runs mainly focus on increasing distance and endurance. You do not need to focus much on your pace. All you need is to stay focused and keep running until the destination is reached. You can mix up the pace according to the surfaces or your condition in these types of running. These runs are not only physical but mental as well.

Example- a half marathon (21km) at your natural pace.

Recovery Runs

Recovery runs are the runs mainly done after a hard hill repeat, tempo run, or speed session at a relatively easy pace. These types of running may sound light but are as much important as other runs as these runs are a crucial part of a runner’s schedule to prevent injuries and soreness. These runs also add mileage to your training without pushing your body too much.

recovery type of run

Example- 3 km easy run on the day after speed interval or hill repeats.

Thanks, folks for reading this post regarding various types of run. If you are also in this beautiful world of running then give a watch to this video and what it takes to prepare for long-distance types of running.

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