Not every run has to be fast. Each type of run has a specific purpose, and together they help you improve safely and effectively.
Your BPM determines your pace. Stick to the heart rate zones below. Don’t push harder than the guideline, even if it feels easy or tempting. This is how you progress without injury.
1. LONG RUN
Long runs are your foundation.
Run steady, comfortable, and focus on endurance.
Heart rate
145–155 BPM
Distance
Start with 6–8 km, increase by +1 km per week
Why it matters
- Improves overall endurance
- Trains your body to use energy efficiently
- Prepares you for longer distances and races
- Makes faster paces feel easier over time
Tip: Keep it slow and relaxed, consistency is more important than speed.
2. EASY RUN
Easy runs feel almost too easy, but they’re essential for long-term progress.
Heart rate
145–155 BPM
Distance
4–6 km, 1–2x per week
Why it matters
- Promotes recovery without stopping
- Adds mileage without extra stress
- Keeps your training sustainable and reduces injury risk
- Makes you fresh for quality workouts like intervals
Tip: Don’t underestimate the easy run, it’s what makes the hard runs possible.
3. INTERVAL / TEMPO RUN
This is where you get faster.
Run faster blocks with short recovery periods.
Heart rate
160 - 175 BPM
Total distance
5–7 km
Example session
- 1–2 km easy warm-up
- 4–6 × 2–4 min faster pace
- 1–2 min easy jogging between intervals
- 1 km cooldown
Why it matters
- Improves speed and VO₂ max
- Makes higher paces feel more comfortable
- Boosts running efficiency
- Teaches your body to recover faster
Tip: 1 interval session per week is enough. Don’t overdo it, easy runs balance the stress.