Running 101

Easy Run

The primary run on most days. Should feel very relaxed—there’s no such thing as “too slow.”

Builds aerobic strength and aids recovery from harder sessions.

Zone 1–2 HR. Example: daily mileage at conversational pace.

Tempo / Threshold Run

Sustained efforts just below the lactate threshold (the “burn” point).

Raises lactate threshold, improving efficiency at faster paces—the top predictor of performance.

Zone 3 HR. Example: 20-minute tempo or 5×6 min w/ 1 min rest.

VO₂ Intervals

Hard workouts that push past the lactate threshold, leading to heavy arms/legs. Used sparingly.

Trains the body to tolerate lactate and prepare for peak performance.

Zone 4–5 HR. Example: 10×1 min hard / 1 min rest, or hill repeats.

Long Run

Weekly run making up ~20–25% of total mileage, lasting 1–2 hours.

Builds aerobic capacity and endurance by handling higher volume in one session.

Zone 1–2 HR. Example: 12–18 miles at easy pace (depending on weekly mileage).

Hill Repeats

Intervals on a moderately steep hill, 30 sec to 5 min.

Improves running-specific strength while stressing both aerobic & anaerobic systems.

Zone 3–5 HR depending on effort. Example: 6×2 min hill reps.

Rest Day

At least once per week.

Essential for recovery and adaptation.

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Strides

Short accelerations (80–120m / ~20 sec) to ~90% of max speed; not sprints.

Reinforces fast running mechanics and smooth form.

Usually 4–10 reps after easy r

Short Hill Sprints

Maximal 6–12 sec sprints on steep hill, with 3 min rest.

Trains maximum speed and power output.

4–8 total reps.