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9 Types of Runs Every Runner Should Know About

Know the difference between these 9 types of runs and build them into your training

Whether you’re new to the running scene or have been around awhile, it’s good to know all the different kinds of runs you can work into your training program. This will help you become a better runner and keep you from getting bored while training. Below are 9 types of runs in no particular order that will benefit you during your training for the Austin Marathon or Austin Half Marathon!

Recovery

A relatively short, easy-paced, run performed within 24 hours after a hard session; usually an interval workout or a long run. Easiest training day of the week after rest days. A recovery run is done at an easy pace, “easy” being relative to your fitness level.

Base

A natural pace run to build up aerobic capacity, endurance, and running economy. It is a short-to-moderate-length run and not meant to be challenging, but meant to be done frequently. Base runs will make up the bulk of your weekly training mileage.

Long

This is a run that is longer than any of the other types of runs. Long runs have many benefits: builds muscle/heart strength, improves endurance, and teaches the body to burn fat rather than glycogen as a fuel source. They differ based on your current fitness level and the overall distance that you’re trying to achieve (like 5K or a marathon). Most training plans call for no more than one long run per week.

Hill repeats

Running hill repeats increases leg strength, improves fitness, and uses the muscles of the legs, arms, and core in ways that are different than running on flat surfaces. Hill repeats help improve running economy, which translates into less energy expended over the course of a long-distance race. Start from the bottom of the hill, choose a destination point at the top of the hill and sprint up the hill to get there as fast as you can. Jog back to your starting point and repeat. The distance will be much shorter than your usual run, but the high-intensity sprint, as well as the incline, will make this challenging. Check out these Austin locations and try the recommended workouts from 3M Half Marathon!

Progression

Progression run is a run with a structured pace that increases from beginning to end. The distance and pace will vary based on your specific training goals. This type of run is good for improving your running stamina, mental strength, and teaching the body to run increasingly faster at the end of a race. It’s also a way to get a run in that is more difficult than the base run but not as intense as other different types of running.

Fartlek

Fartlek is Swedish for “speed play.” It is similar to interval training but in a less-structured way and not as intense. It could be a mix of jogging and sprinting, but for beginners, it could be walking with jogging sections added. You can make the distances up on the fly such as – when I get to the light pole, I’ll sprint to the next light pole.

Tempo

Tempo run refers to a “comfortably hard” pace that you can maintain for a longer period of time. It is different than race pace, however. A tempo run (also known as an anaerobic threshold or lactate-threshold run) is a pace about 25 to 30 seconds per mile slower than your current 5K race pace.  Basically, when you run, your muscles build up lactic acid, a metabolic byproduct that causes them to fatigue. The intention of a tempo run is to increase your threshold so that your muscles don’t fatigue as fast. This allows you to keep running longer.

Sprints

Sprint workouts mean to run shorter distances at a faster than normal pace with multiple repeats during the workout. Sprint training is essential if you want to increase your speed. It builds strength and power so that you can run faster. Even if you’re a long distance runner, sprinting is beneficial. Sprints actually help you run longer. They condition your body to be able to handle the distance without fatiguing as quickly.

Interval

Interval training runs are a mixture of low-moderate and high-intensity runs. It incorporates shorter periods of fast, hard runs where you put in more effort, followed by longer periods of jogging or walking. Interval training means that you will alternate between the two. For instance, you’ll run high intensity for one minute, followed by jogging for two minutes, one minute hard, two minutes easy (for a specified amount of time). Pro tip: the intense interval is key and you really need to push yourself to deliver the benefits, which include improving your running efficiency and your ability to maintain higher speeds for longer. It also burns a lot of calories very quickly.

Now that you’ve learned about 9 types of runs to do it’s time to get after it! Don’t feel like you have to train alone. Read about four reasons why you should have a training partner. The more the merrier. Plus, y’all will hold each other accountable and celebrate your training accomplishments along the way to the start line!

2020 Ascension Seton Austin Marathon Registration Opens June 1st

2020 Austin Marathon prepares for runners from around the world

Registration for the 2020 Ascension Seton Austin Marathon presented by Under Armour® officially opens Saturday, June 1st. The 29th Austin Marathon will take place on Sunday, February 16, 2020, in Austin, Texas. Earlier this year, Austin’s premier running event featured more than 16,000 participants from all 50 states and 38 countries. Planning for 2020 began months ago so participants can chase their PR, meet their goals, and celebrate at the three-block-long finish line festival in front of the Texas State Capitol on February 16, 2020.

“We’re proud to share the City of Austin with participants from all over the world and provide them with an experience that lives with them forever,” said Stacy Keese, co-owner of High Five Events. “Vigorous planning has been underway since the final participant crossed the finish line and we can’t wait to share the 2020 Ascension Seton Austin Marathon with the world!”

2020 Austin Marathon perks

Those who register before the first price increase on Monday, June 10th, will receive a free customized nameplate for their finisher medal. Finishers of the Austin Marathon will receive a custom Under Armour long sleeve finisher’s shirt. On course, participants will enjoy 22 fully stocked aid stations, two fuel zones, thousands of cheering spectators, and live music. When runners cross the finish line, they can celebrate at a three-block-long party that will feature the Under Armour recovery zone, a beer garden, local food trucks, Jumbotrons displaying FloTrack’s live coverage, and hours of live music.

Giving back

Austin Gives Miles aims to surpass the $1,187,000 raised for 36 Central Texas nonprofits in 2019. A search is underway to replace Lance Armstrong as Charity Chaser and carry his momentum into 2020. The Charity Chaser will begin the marathon as the final participant and earn money for every marathoner they pass. For the fourth year in a row, AGM was the recipient of a generous matching grant from The Moody Foundation.

Elites

The Austin Marathon Elite Athlete Program will return for 2020. The application process will open during the summer. Joey Whelan (2:17:03) successfully defended his title as Austin Marathon champion. Heather Lieberg (2:42:27) claimed the female crown as the Austin Marathon female champion. Both athletes easily hit the Olympic Marathon Trials B standard. James Ngandu (1:04:32) and Caroline Rotich (1:13:24) were the male and female half marathon champions. All the action was streamed live through the Austin Marathon’s continued partnership with FloTrack.

The Austin Marathon will celebrate its 29th year running in the capital of Texas on February 16, 2020. Austin’s flagship running event annually attracts runners from all 50 states and 30+ countries around the world. Having start and finish locations just a few blocks apart, being within walking distance of many downtown hotels and restaurants, and finishing in front of the picturesque Texas State Capitol makes the Austin Marathon the perfect running weekend destination.

The initial pricing structure follows: Austin Marathon ($109), Austin Half Marathon ($89), Austin Marathon 5K benefitting Paramount Theatre ($39). Participants can register for any distance and the Austin Marathon VIP Experience beginning June 1st.

5 Reasons to Run 26.2 Miles

There are many reasons to run 26.2 miles in Austin, here are 5

Why run 26.2 miles? Because you can! So many people think that a marathon is beyond their capabilities, but people of all shapes, ages, and abilities have successfully run 26.2 miles. Registering for the 2020 Ascension Seton Austin Marathon presented by Under Armour, training over the next few months, and crossing the finish line on Feb. 16, 2020, will show you that you can tackle almost anything if you put your mind to it.

1. 2020 finisher shirts!

In addition to all the other perks, like belt buckle finisher medals, all 26.2 finishers will receive a custom, long-sleeve Under Armour finisher shirt. This design will be unique for 2020, make sure you add it to your collection.

2. Self-confidence boost

Once you complete a marathon, other challenges you face will be easier in comparison. That feeling when you cross the finish line will give you an amazing confidence boost that you can carry for the rest of the year.

3. Raise money for charity

Austin Gives Miles charities and their runners raised more than $1 million in 2019! You can be a part of the journey to try and increase that number for 2020. To run the 26.2 miles is a tremendous achievement, but to do it for charity makes it doubly rewarding.

4. See Austin like never before

Whether you have lived in Austin your entire life or are visiting for the first time, there is no better way to experience it than by running the Austin Marathon. Experiencing the streets with no stop lights as you explore the different neighborhoods and iconic landmarks will open your heart and make you love Austin even more.

5. Improve your fitness

Yes, you can improve your fitness without running a marathon. But having a race on the calendar will give you the motivation to keep working on your fitness goals. Running is great cardio and requires little to no equipment to get started.

So what are you waiting for? Register now and tell your friends you are training for the 2020 Austin Marathon. Who knows, maybe a few of them will join you on your journey!