Different running workouts | Pledge SportsPledge Sports

Different running workouts | Pledge SportsPledge Sports


Running is one of the easiest and best cardio workouts you can do, and it has also been one of the most accessible during the lockdown. We are going to look at some popular running workouts that anyone can try.


Interval workouts consist of repeated short stretches of fast running, separated by slow jogging or standing recovery. Interval workouts help build those fast-twitch muscles and pack a lot of sprints into a single workout.

Recovery allows you to run stronger the next interval and spend the entire workout tired but not exhausted when you’re running smoothly or stalled. This is our personal favorite and great for building fitness and speed.

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tempo run

A tempo run is a continuous run at a lactate threshold intensity, usually the fastest pace you are able to run for whatever amount of time, whether it is 10 minutes or an hour. If you’re training to race a certain distance, tempo runs are best because they are closest to the race simulation.

Always include a warm up, increase the speed gradually and cool down at the end.

Trail Running V Ka Road Running


Fartlek is Swedish for “speed play”. A fartlek workout is a base run mixed into intervals of varying duration or distance.

Unlike speed and interval work, fartlek is unstructured and alternates between moderate to difficult efforts with easy efforts. Like interval training, fartleks are more fun in a group setting because you can alternate the leader and mix up the pace and timing. They can also serve as a less structured/stressed alternative to traditional interval sessions such as track workouts.

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recovery run

A recovery run is a relatively short run performed at an easy pace. They can be used as a warm up before tough running workouts or as a warm down. Is your recovery necessarily slow.

base run

A base run is a run of relatively short to moderate length at your natural pace. Base runs are meant to be done frequently, rather than a challenging workout. They will help build base fitness, aerobic capacity and stamina.

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long run

As the title says, a long run must be a long run! The act of running for longer periods of time is to run longer and longer distances to increase your endurance. This distance or duration depends on you and your current level of stamina. As a general rule, your longest runs should be long enough to give you confidence that raw endurance will not limit you in the race.

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run progress

A progress race is a race that begins at a runner’s natural pace and ends with a brisk period of running. They are intended to be moderately challenging, harder than base runs but easier than most intermittent or interval runs.

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Hill Repeat

These are great for building acceleration and fitness. Hill repeats are repeated short periods of difficult climbs. They work to increase aerobic strength, high-intensity fatigue resistance and pain tolerance. Hill repeats can occur on any type of slope from moderate to steep.

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