Endurance 101 - Week 3 - 🏃‍♂️ Run Types Explained

Purpose, Benefits & How to Nail Each One Hey everyone! This week, we're chatting all things run types—and we’re kicking off with the one we all tend to get wrong: the long run.

Here’s the thing: running isn’t just about putting one foot in front of the other at full effort. Variation is key—different runs build different systems, and mixing it up not only makes you a stronger, more efficient runner, but also helps you stay injury-free and recover smarter.

Don’t fall into the trap of running every workout at the same pace—or worse, pushing hard just because you feel good. If your program calls for easy, then keep it easy. Watch that heart rate, not just your pace.

In fact, while we’ve included both pace (based off your 5K time trial) and HR zones for each run type, heart rate is often the better guide—especially during a high-stress or high-fatigue week, when pace might not reflect your actual effort.

Let’s break it all down 👇

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Training smart means running with intention. Whether you're chasing a 5K PR or building marathon mileage, every type of run has a role—and a way to do it right. Here's a breakdown of key run types, including:

• Goals

• Heart Rate (HR) Zones

• Rate of Perceived Exertion (RPE)

• Pacing (based on your 5K time trial pace)

• Execution tips

• Common mistakes to avoid

(RPE scale: 1 = walking, 10 = all-out effort)

🥾 Long Run

🎯 Goal: Build endurance, stamina, and mental toughness

📈 Pace: +45 to +90 sec/km slower than 5K pace

💓 HR Zone: 2 - Green

⚖️ RPE: 3–4

Pro Tip: "You're not training for a fast long run—you’re training for a strong finish line."

✅ Benefits:

• Builds aerobic endurance for all distances

• Teaches your body to burn fat efficiently

• Strengthens joints, tendons, and mental focus

🔑 How to Do It:

• Keep the effort easy (zone 2, conversational pace)

• Fuel like it's race day—test hydration and nutrition strategies

• Walk hills if needed; consistency matters more than speed

• Prioritize recovery the day after (easy run or full rest)

🚫 Common Mistakes:

• Running too fast ("accidental tempo")

• Skipping fuel/hydration

• Comparing pace with others or your past runs

🔥 Tempo Run

🎯 Goal: Improve aerobic fitness & sustain faster paces

📈 Pace: 10–20 sec/km slower than 5K pace

💓 HR Zone: 3–4 ( Upper half of green and Yellow/orange)

⚖️ RPE: 6–7

Pro Tip: Should feel “comfortably hard.” If you can sing, it's too easy. If you can't talk at all, it’s too hard.

✅ Benefits:

• Improves aerobic capacity and lactate threshold

• Teaches your body to stay efficient under stress

• Sharpens your sense of race effort

🔑 How to Do It:

• Warm up 10–15 min before hitting pace

• Settle into the effort; don’t start too fast

• Focus on smooth breathing and strong form

• A great structure: 20–30 min at tempo pace in the middle of a longer run

🏔 Hill Intervals

🎯 Goal: Build strength, power, and efficient form

📈 Pace: Effort-based (not pace-based), uphill focus

💓 HR Zone: 4–5 during reps, Yellow and Red - 2 (Blue and Green) on recovery

⚖️ RPE: 8–9

Pro Tip: Think power, not panic. Drive your knees. Run tall.

✅ Benefits:

• Boosts leg and core strength

• Enhances running form—especially posture and drive

• Increases VO₂ max and stride power

🔑 How to Do It:

• Short hill reps: 30–90 seconds uphill

• Run ~90% effort, recover fully on the jog/walk back

• Stay tall, drive arms/knees, land under your center

• Example: 8 x 45-sec hill sprints + full walk-down recovery

⚡ Speed Intervals

🎯 Goal: Improve top-end speed, turnover & VO₂ max

📈 Pace: 30–60 sec/km faster than 5K pace

💓 HR Zone: 5 during reps, 1–2 on recovery

⚖️ RPE: 8–9

Pro Tip: Don’t sprint like a maniac. Form before speed.

✅ Benefits:

• Boosts top speed and neuromuscular control

• Enhances stride length and quickness

• Sharpens anaerobic fitness

🔑 How to Do It:

• Reps: 200m–800m (or 30 sec–3 min intervals)

• Recover fully between reps to maintain quality

• Focus on smooth, efficient form

• Example: 6 x 400m at or faster than 5K pace w/ 90 sec jog

🧪 Lactate Threshold Run

🎯 Goal: Delay fatigue, raise your sustainable race pace

📈 Pace: 10–15 sec/km slower than your 10K pace

💓 HR Zone: 4 - yellow

⚖️ RPE: 7–8

Pro Tip: It should feel tough—but you’re in control. That’s the edge you're sharpening.

✅ Benefits:

• Raises your lactate threshold

• Improves your ability to hold pace under pressure

• Builds race-day grit

🔑 How to Do It:

• Run 20–40 min at threshold effort (can break into intervals)

• Focus on steady effort, strong breathing, good form

• Example: 3 x 10 min @ threshold with 2 min jog recovery

😌 Easy / Recovery Run

🎯 Goal: Promote recovery, build consistency

📈 Pace: 60–90 sec/km slower than 5K pace

💓 HR Zone: 1–2⚖️

RPE: 2–3

Pro Tip: These aren’t "junk miles." They're glue miles—holding your training together.

✅ Benefits:

• Boosts circulation and helps muscle recovery

• Adds mileage without stressing your system

• A mental breather and chance to enjoy the process

🔑 How to Do It:

• Keep effort very light and breathing easy

• Short strides, relaxed form

• Use these runs to reflect, connect, or listen to a podcast

• Example: 30–60 minutes at zone 1–2, depending on fatigue level

🧰 Why You Need All These Runs

Each type of run targets a different aspect of your fitness. Together, they build a stronger, more adaptable runner—not just a faster one.

Run Type	Purpose
🥾 Long Run	Builds endurance base
🔥 Tempo Run	Boosts aerobic threshold
🧪 Threshold Run	Raises fatigue limit
⚡ Speed Intervals	Increases top-end speed
🏔 Hill Repeats	Builds power & form
😌 Easy Run	Promotes recovery

📌Thought: Don’t chase perfection—chase consistency. Mix these runs intelligently across your week based on your goal race, and you'll build the durability, strength, and speed you need.

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🏁 REMEMBER!!

The best runners aren’t the ones who train the hardest every day—they’re the ones who train the smartest. Each run type has a purpose, and when you respect the role of easy runs, long runs, speed work, and everything in between, you build a body that’s durable, adaptable, and race-ready.

So check in with your heart rate, trust your effort, and remember: progress doesn’t come from going hard all the time—it comes from consistency, recovery, and intention. Run smart, and the results will follow. Happy Running Chat Next Week! Coach M