Starting your first half or full marathon training plan? Whether you’re gearing up for the Austin Marathon or another 13.1 or 26.2 adventure, the key to crossing that finish line is variety. Each run in your training toolkit serves a unique purpose—building endurance, sharpening speed, and keeping injuries at bay.
Let’s break down the 10 essential types of runs every beginner should know:
1. Long Runs – Build Your Distance Engine
Long runs are the heart of your weekly training. They build the endurance needed to cover the race distance. Keep the pace steady and conversational. It’s about time on your feet, not racing your watch.
2. Tempo Runs – Push Your Comfort Zone
Tempo runs help your body learn how to sustain effort over longer periods. Run at a “comfortably hard” pace—not sprinting, but definitely working. They train your mental grit and physical stamina for race day.
3. Interval Runs – Speed in Spurts
Intervals combine short bursts of faster running (1–5 minutes) with recovery periods. This boosts your cardiovascular fitness, running economy, and race pace tolerance. Think of them as your speed secret weapon.
4. Pick-Ups – Sprinkle in Speed
Add 15–60 second bursts of quicker running during your easy runs. Pick-ups help improve turnover and efficiency without the intensity of full-on intervals.
5. Easy Runs – Your Recovery Lifeline
These runs are gentle, relaxed, and critical for recovery. Keep the pace slow, breathe easy, and let your body bounce back. Spoiler: these miles matter just as much as your speed work.
6. Base Runs – Mileage That Matters
Base runs are your consistent, moderate-length runs. They aren’t super slow or super fast—just steady. These build your aerobic base and set the foundation for everything else.
7. Soft Tempo Runs – The Middle Ground
A notch below a true tempo run, soft tempos hover near marathon pace. They’re great for days when you want a steady effort without the strain of a full-throttle workout.
8. Post-Run Strides – Form Focus
Strides are short accelerations (20–30 seconds) done after an easy run. They’re not sprints, but fast and smooth. Great for improving form, leg turnover, and prepping your body for harder efforts.
9. Hill Repeats – Strength Without the Gym
Find a moderate hill and run hard up, then recover down. Repeat! Hill repeats build strength, power, and mental grit—perfect for making race-day climbs feel easy.
10. Recovery Runs – Move to Mend
Done the day after a tough workout, recovery runs help loosen up sore legs while keeping your mileage consistent. They’re super short and super slow—and super important.
Bonus Tips for Training Success
- Warm up + cool down before and after every run.
- Listen to your body. Rest is part of the plan.
- Stay hydrated, fueled, and consistent.
- Join a local group or training program for extra motivation—like those from Fleet Feet or RAW Running.
Ready to Run Austin?
Now that you know the 10 essential types of runs, you’re ready to build a smarter, stronger training plan. Whether your goal is 13.1 or 26.2, this variety will get you across the finish line—faster, healthier, and with a smile.
Strength Training for Runners: Building Power Without Bulking Up
in Blog post, Tips, Training AdviceWhy Strength Training Matters for Runners
Many runners focus solely on mileage, forgetting that strength training can be a game-changer.
By building muscle strength, you can:
Improve running economy
Reduce injury risk
Increase sprint power and endurance
Maintain proper form during long runs
And here’s the good news: you can get stronger without adding unwanted bulk.
How to Build Power Without Bulking
The key is focusing on:
Lower reps, higher power – explosive but controlled movements
Bodyweight and functional exercises – targeting running-specific muscles
Balanced training – incorporating both upper and lower body
Avoid heavy hypertrophy protocols (like bodybuilding splits) that aim for maximum muscle size. Instead, opt for strength and power-oriented routines.
Best Strength Exercises for Runners
1. Single-Leg Squats (Pistol Squats)
Why: Improves balance, hip stability, and quad/glute strength — crucial for each stride.
How: Stand on one leg, extend the other forward, and squat down slowly.
Tip: Start with assisted versions before going full pistol.
2. Deadlifts (Romanian or Single-Leg)
Why: Strengthens hamstrings, glutes, and lower back for powerful push-offs.
How: Keep your back flat, hinge at the hips, and lift with control.
3. Step-Ups
Why: Mimics running’s forward motion, improving leg drive and endurance.
How: Step onto a bench or box, driving through your front heel.
4. Planks and Side Planks
Why: A strong core keeps your form intact, even when fatigued.
How: Maintain a straight line from head to heels, engaging your core.
5. Lunges (Forward and Reverse)
Why: Improves stride length, balance, and joint stability.
How: Step forward or backward into a lunge, keeping your torso upright.
Weekly Strength Training Plan for Runners
You only need 2–3 sessions per week to see results:
Day 1: Lower body focus (Squats, Deadlifts, Step-Ups)
Day 2: Core + upper body (Planks, Push-Ups, Rows)
Day 3 (optional): Mixed functional training with light plyometrics
Keep each session 30–45 minutes to avoid overtraining and compromising running mileage.
Tips to Avoid Bulking
Use moderate weights and focus on speed of movement rather than maximum load.
Keep reps low (6–10) and sets moderate (2–3).
Maintain your regular running schedule to encourage lean muscle adaptation.
Prioritize recovery and nutrition — eat enough protein to repair muscles but avoid excessive surplus calories.
Final Thoughts
Incorporating strength training into your running routine helps you run faster, longer, and with fewer injuries — without the fear of bulking up. Focus on functional, running-specific exercises and you’ll see noticeable improvements in performance and resilience.
Beginner Marathon Training Plan: 10 Types of Runs You Should Be Doing
in Beginner, Blog post, Tips, Training Advice, Training Plans1. Long Runs – Build Your Distance Engine
2. Tempo Runs – Push Your Comfort Zone
3. Interval Runs – Speed in Spurts
4. Pick-Ups – Sprinkle in Speed
5. Easy Runs – Your Recovery Lifeline
6. Base Runs – Mileage That Matters
7. Soft Tempo Runs – The Middle Ground
8. Post-Run Strides – Form Focus
9. Hill Repeats – Strength Without the Gym
10. Recovery Runs – Move to Mend
Bonus Tips for Training Success
Ready to Run Austin?
SPORTS TEAMS LAUNCH ‘TEXAS SPORT FOR HEALING FUND’ AND NATIONAL AUCTION TO SUPPORT HILL COUNTRY FLOOD RELIEF
in Blog post, Press ReleaseThirty-Nine Organizations Unite to Aid Long-term Recovery Efforts for Communities Impacted by July Flooding
In response to the devastating flooding in Central Texas, 39 local and national professional sports organizations have joined efforts to launch the “Texas Sport for Healing Fund.” Starting today, fans can support relief efforts through a national online auction featuring over 150 pieces of rare sports memorabilia from more than 80 sports teams and players.
This fund will support both immediate relief efforts and long-term recovery for the communities directly impacted by the flooding. The auction will close on Friday, August 8 and all auction proceeds will support the Texas Sport for Healing Fund.
The following organizations, including representatives from multiple professional sports leagues in Texas, have come together to provide the initial funding:
This investment will better the lives of those affected by the flooding by providing long-term improvements such as access to mental health resources, community programming and the creation of safe places where young people can come together and heal from tragedy. Collectively, these teams have already contributed over $6.3 million to flood relief efforts to date, with funds going to support various organizations including the Texas Sport for Healing Fund. Spurs Sports & Entertainment (SS&E) is managing the fund in conjunction with San Antonio Area Foundation (SAF). A panel of representatives from the founding teams will work collaboratively with SAF, alongside Central Texas community partners and local organizations on the ground, to routinely evaluate and identify additional recipients as needs evolve.
Fans who would like to join the Texas and national sports community by contributing to the fund are invited to donate here.
National Auction Live Now
Community members can take part in the multi-franchise auction to drive visibility and support to the cause, featuring sports memorabilia and merchandise donated by over 80 teams. Teams from across the country, spanning a wide range of professional leagues, have donated over 150 items to the auction such as game tickets, autographed sports equipment, jerseys, game balls and more to be added in the coming days, as a show of the national sports industry’s solidarity and support for the Texas community in this time of need. All proceeds from the auction will go directly to the Texas Sport for Healing Fund.
About Texas Sport for Healing
Members of the Texas national professional sports communities have joined efforts to form the “Texas Sport for Healing Fund.” The fund will provide long-term support for Texas communities directly impacted by tragedy throughout the state by investing in the needs of youth and families who have been most affected. Together, we are Texas Strong.
Media Contact:
Tina Teich
Marketing Manager, High Five Events
info@youraustinmarathon.com
Roll Your Way to Austin Marathon Success: Foam Rolling 101!
in Blog post, Tips, Training AdviceHey Austin Marathoners! Ever wake up after a tough training session feeling stiff and sore? We’ve got a magical friend to introduce—meet your new best running buddy: the foam roller!
If you’re gearing up for the Austin Marathon (and you know you are), foam rolling could be your secret weapon to stronger, happier runs. Today, let’s roll into everything you need to know about using a foam roller to boost your marathon training and recovery.
What is Foam Rolling Anyway?
Foam rolling, also known as self-myofascial release, is basically like giving yourself a deep-tissue massage. It’s all about applying gentle (okay, sometimes not-so-gentle!) pressure to tight muscles to break down knots, release tension, and improve blood flow. Whether you’ve just conquered your long run along Lady Bird Lake or pushed through some hills in Barton Creek, foam rolling will speed up your recovery and keep your body race-ready.
Why Every Austin Marathoner Needs Foam Rolling
Here’s why foam rolling deserves a spot in your marathon-training toolkit:
Simply put, foam rolling helps you feel better, run faster, and recover quicker—exactly what you need on your road to the Austin Marathon finish line!
How to Use a Foam Roller: Step-by-Step Guide for Austin Marathoners
Ready to roll into relief? Follow these easy steps to get started:
1. Pick the Right Roller
2. Roll Slowly and Deliberately
3. Hit Your Key Running Muscles
For marathoners, focus on these key muscles:
Foam Rolling Routine: Ideal for Austin Marathon Training
Try this quick, runner-friendly foam rolling session after your next run along the Austin trails:
Make this part of your training ritual, and you’ll thank us on race day!
Foam Rolling DOs and DON’Ts
Ready to Roll Your Way to the Austin Marathon Finish Line?
Consistency is key! Foam rolling regularly—especially after your toughest runs—will help ensure your muscles are happy, healthy, and ready for the Austin Marathon challenge.
And remember: Foam rolling isn’t just about recovery; it’s about investing in yourself and your running goals. Give yourself the gift of smoother, stronger runs, and roll your way into your best Austin Marathon yet!
See you at the finish line—rolling, smiling, and strong!
Happy Rolling, Austin Runners!