Types Of Running  Beyond the Track

By Nidhi Singh

Base Runs

Base runs establish a runner's foundation, executed at a conversational pace, allowing for endurance building and comfortable training while sustaining conversation.

Image Source- Runner's World

Recovery Runs

A recovery run, conducted at low intensity, occurs within 24 hours of a race or intense workout. It involves an easy pace, slower than base runs.

Image Source- Runkeeper

 Long Runs

They involve running longer distances at a steady, moderate pace, typically slower than race pace. Long runs help build endurance, mental toughness, and improve the body's ability to utilize fat as fuel.

Image Source- Runner's World

Tempo Runs

Tempo runs consist of maintaining threshold effort, usually at a pace akin to 10k or half marathon pace, for a continuous period of 20 minutes or longer.

Image Source- Nike

Progression Runs

Progression runs start easy but steadily increase pace and intensity as they progress, offering a gradual buildup of effort and challenge during the run.

Image Source- Fast Running

Hill Repeats

Hill repeats involve sprinting up hills, varying in length from short, steep ones (20-30 seconds) to longer ones (one to several minutes).

Image Source- Verywell Fit

Fartlek Runs

Fartlek, Swedish for "speed play," are speed workouts similar to track intervals but with a more flexible structure, conducted on trails or roads.

Image Source-  Runners World


Strides are short bursts of near-maximum effort running, typically 100 meters to 200 meters in length. They are performed at the end of an easy run.

Image Source-  Mart Muru

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