If you’re new to running, getting back into it, or simply trying to understand what people mean when they say “tempo run” or “fartlek,” you might feel a bit overwhelmed. And that’s completely normal.
Most run types sound far more complicated than they are. In fact, many of them can be adapted to walking, run-walk intervals, or whatever pace feels right for your body right now.
This guide will help you understand each run type in plain, everyday language — so you can feel confident, informed, and free to choose the ones that suit you.
Recovery Runs: Slow, Easy, Gentle
These runs should feel like the easiest part of your week. Slow. Comfortable. Almost like a shuffle.
Purpose: help your body recover.
Perfect for beginners because: they’re low stress and help build consistency.
Tip: If you can hold a full conversation, you’re in the right zone.
Long Runs: Time on Feet
A long run is just a little longer than your usual sessions.
Purpose: build endurance and confidence.
Perfect for beginners because: you can walk as much as you need.
Tip: Slower is always better. You’re not training for speed here.
Tempo Runs: Comfortably Hard
Imagine a pace where you can talk… but only in short sentences.
Purpose: improve stamina.
Beginner approach: try 2–3 minutes slightly quicker than usual, then walk.
Tip: If it feels like a race, it’s too fast.
Threshold Runs: Controlled Effort
Often confused with tempo, threshold is just a small step up. Still controlled, never frantic.
Purpose: improve aerobic fitness.
Beginner approach: skip these for now unless you’re curious.
Tip: Think “strong but steady.”
Intervals: Run-Walk Magic
Short bursts of running mixed with walking.
Purpose: build speed and strength safely.
Perfect for beginners because: it’s flexible and allows recovery.
Examples:
• Run 1 min, walk 2
• Run 2 min, walk 3
• Adjust to your energy and confidence
Fartlek: Speed Play
A fun, unstructured approach. Choose a tree, lamp post, or driveway — run a little faster until you reach it, then walk.
Purpose: add variety.
Perfect for beginners because: no rules.
Tip: Keep it playful. The point is enjoyment.
Hill Repeats: Strength Without the Gym
Walk or jog up a hill. Recover on the way down.
Purpose: build leg strength and confidence.
Perfect for beginners because: slow equals safer.
Tip: Choose gentle hills at first.
Progression Runs: Start Slow, Finish Calmly Strong
Begin gently. Gradually increase pace slightly.
Purpose: teach pacing.
Perfect for beginners because: it’s controlled and low pressure.
Tip: Think of it as warming into your run rather than pushing.
Putting It All Together (Without Overwhelm)
You don’t need all of these. You don’t need to use them every week. And you definitely don’t need to train like an elite athlete.
Here’s a simple way to think about it:
- Most beginners only need: recovery runs, long runs, and intervals.
- When you’re ready: add fartlek or progression.
- When you’re curious: explore tempo, threshold, or hill repeats.
- When you’re tired: walk. It still counts.
Running isn’t a test to pass. It’s a way to feel better in your body and your life. These run types are just tools — you choose when to use them!
