EASY, LONG, RECOVERY AND MORE: BREAKING DOWN DIFFERENT TYPES OF RUNS

Published: 10/02/2026 | By: Jasmin Bodman

If you’re an avid runner, you’ll know that not every run is made equal, and sometimes it can be a bit tricky trying to decide which run you should do. But varying up your routine can mean you avoid injury, repetition and simply help you enjoy running more. In this article, we’re going to go through the different types of runs and what they mean so you can be clued up when planning your next workout.

You’re lacing up your shoes and getting ready to head out on your third or fourth run of the week. Same route, same pace, but you’re desperate to improve and see results. We’ve all been there, and it can feel a bit demotivating when that PB number isn’t budging. But that’s where different types of runs can help.

And that’s not all. Switching up your weekly running routine can help lower your risk of injury and prevent the overuse and repetition that can come from training the same way week after week. It also keeps things more interesting – so you’re not heading out for the exact same run every single time.

But how do you find the right balance when it comes to running? As a beginner, you might be scratching your head – running seems simple, right? Put your shoes on and go for a run.

That said, with a bit of structure, you can fine-tune your routine to see better results and actually enjoy your runs more. So, the big question is: how hard should you really be pushing yourself?

This is where the 80/20 rule comes in. This refers to how hard you work when you’re running. So, 80% of the time, your workout should be low intensity – think of this as your chatty pace, the one where you wouldn’t mind a lengthy catch up with a friend while you jog round the park without feeling extremely tired. The remaining 20% refers to a higher intensity, which normally aims to build on your fitness and make you a stronger performer.

So, if you feel as if sometimes you’re not making any progress, the 80/20 rule can help put your training into perspective.

Let’s dive into the different types of runs. Don’t worry, it’s not as scary as it seems – when you understand how versatile running can be as a sport, you’ll want to start planning your next few weeks of running immediately.

DIFFERENT TYPES OF RUNS EXPLAINED

Before we go any further, let’s quickly discuss RPE. This essentially stands for Rate of Perceived Exertion and refers to how intense your run is. The higher the number, the higher the intensity.

Easy Runs

This is one of the most common kinds of runs, making up a lot of athletes’ weekly training plans. These are great for improving your endurance and are a great option if you’re recovering after a longer run (like a marathon) or if you’re coming back to running after a long time away.

RPE: a conversational, easy pace. Around two or three on the RPE scale.

Long Runs

It’s in the name; long run is a run that’s longer than what you usually do. They’re great for marathon prep and building your overall stamina and mental endurance. But how long should a long run be? Well, like your running journey, it’s different for everyone. It’s based on your fitness level and your running ability for starters - don’t try and push yourself over your limits as it can end in injury. Look at how much you run in one week; your long run usually should make up around 20 to 30% of this, but bear in mind your ability and comfort.

Recovery Runs

These runs are to let your body recover after a tough session or event, like a marathon. They’re extremely important in helping your body to recuperate while still staying active. You may think it’s the same as your easy run, but the point of a recovery run is to, you guessed it, recover!

RPE: it should be between one and two; it’s not meant to be strenuous.

Progression Runs

A progression run is one that starts at a slow, steady pace and becomes quicker towards the finish. It’s a good way to run if you want to build on your endurance, and can be adapted to your personal fitness level.

Tempo Runs

Think of a tempo run as practicing your “comfortably hard” pace. You’re definitely working, but you’re not gasping for air or sprinting. It’s a steady pace you can hold for a while – faster than an easy jog, slower than an threshold run. You should feel challenged but still in control, like you could keep going if you had to. Tempo runs help you build endurance and learn how fast you can run without burning out too quickly.

RPE: around six or seven, to accommodate more effort.

Threshold Runs

Threshold runs are a small step up from tempo runs. They’re run right around the pace where things start to feel really tough – that point where your legs begin to complain and you have to focus to keep going. You’re still not sprinting, but it’s right on the edge of uncomfortable. These runs teach your body to handle faster speeds for longer periods, which is why they take a bit more mental focus and discipline than tempo runs.

Interval Runs

You’ve probably heard the word ‘intervals’ thrown around a lot in the running community, and for good reason too. It’s great for building on your speed (who doesn’t want a new PB every now and then?) and can help improve your form. Usually, an interval run will combine quick, short bursts of high intensity running and slower, lower intensity running. A good example of interval running is 400m repeated 10 times.

RPE: around eight and nine.

Fartlek Runs

Running has lots of similarities between different types, and this is no exception. A ‘fartlek’, or ‘speed play’, run is quite similar to intervals: you run at high intensity for a time period and then recover with a slower, easier period of running. The difference between fartlek and intervals is that the former is less structured; you can choose the timings for each section of your run. If you fancied doing one or two minutes of fast running and then three or four minutes of jogging, that’s fine! Sometimes, people even use landmarks and their surroundings to map out their run - have you ever said ‘I want to make it to the next road sign’ or ‘I’m going to sprint to that tree and then jog to the tree after it’? This is what you can do in fartlek runs - it’s flexible and completely adaptable.

Hill Repeats

Hill running can be daunting. But it’s great for improving your strength, form and resilience. You simply run uphill, using a higher intensity, then walk or jog back down (this works as your recovery).

HOW SHOULD I STRUCTURE MY RUNNING THROUGHOUT THE WEEK?

Your running ‘calendar’ is down to you. You might be part of a run club that meets on Wednesdays after work, or enjoy doing Parkruns on a Saturday morning, so when planning out your weekly runs, make sure to factor these in as part of your workout.

Typically, you’ll want to vary up your runs each week, combining a mix of the above. Think about your goals. Are you training for an event like a 10K or marathon? Do you want to get fitter or improve speed? Do you simply want to vary up your running because you’re bored? Having a goal in mind is key.

Distributing your runs out evenly will  aid in avoiding injury and overuse, allow you to work on different aspects of your fitness - pace, endurance, form - and just help you have more fun in general. So, what could a sample week look like?

You could do two easy runs, with a long run thrown in for good measure, one tempo run and one interval or hill session. You have runs that are more high intensity mixed with slower, easier runs - perfect for recovery when you need it most.

DIFFERENT RUNS = MORE FUN

Running looks different on everyone and we’re strong advocates for everyone who runs to embrace their fitness, no matter what level you’re at. Learning to incorporate different types of running into your weekly routine will not only benefit your health, but your happiness too; explore new surroundings and put your fitness to the test (but remember to recover, that’s still essential) with a varied run routine. Trust us, you won’t miss the days when you’d do four easy runs in a row!