Easy Run, Long Run, Tempo Run, What Are They?

There are so many training types for running. Let’s find out the difference among them.

Running seems to be a sport that requires you to only lift up the feet and momentarily floating in the air. In fact, there are so many training types for this kind of sport. Runner must be familiar with easy run, long run, tempo run, or interval run. But have you understand its worth? Andri Yanto (@andri_instagram), coach and running expert, explains it briefly by share it into two categories, talking test (the ability to talk during running) and pace guide.

Easy Run (ER)

• Run on relaxed and comfortable pace. It is generally called jogging.
• Talk test: You can talk freely.
• Pace guide: One to two minutes from your 5K personal best (PB) record. For example if our 5K PB is 30 minutes or equal to average pace 6.00, it makes our ER pace around 7.00 to 8.00.

Tempo Run

• Run on the margin of aerobic and anaerobic. Before you do it, warm up moderately.
• Talk test: We still can talk a sentence during running.
• Pace guide: Usually called comfortably hard but generally the pace for tempo run is around 10-20 seconds slower than your 10K PB. If we finish a 10K race in 50 minutes (average pace 5.00), your tempo run pace will be around 5.10 to 5.20.

Interval Run

• Training method that mixing the speed and rest between. This training is beneficial to build speed.
• Talk test: You only able to talk a few word during running.
• Pace guide: Between 5K to 10K PB.

Fartlek

• Taken from Swedish word means speed play. Fartlek generally is a training that combines various speed or type such as fast, moderate, and slow. It’s a creative way to improve your speed and train your endurance.
• Talk test: You only able for limited talk.
• Pace guide: Exceptionally various, among the 5K, 10K, half marathon, marathon pace, or easy run PB speed.

Long Run

• It’s the farthest distance in a week. Do a long run with a little bit higher pace than easy run. Long run is beneficial to build endurance. Runners usually undergo a long run on a weekend.
• Talk test: Able to talk freely but harder than during easy run.
• Pace guide: Generally, do a long run with conversational pace. For recreational runner, long run is basically not about how fast you finish the training. Do a nonstop long run to reach your goal. So, if you want to have a 20K long run, make an effort to keep running without stopping until the last kilometer.