Glossary of Run Training Terms

Runners Passing Aid Station in Triathlon Race


Races are back! If the COVID-19 pandemic has taught us anything, it’s to make the most of what we can control in order to feel better about the things we can’t.

This past week has revealed to us that although there are various training styles to keep things interesting, and gradually build up your strength, speed and endurance to work towards smashing your run goals - there are basic to running and run training programs that some runners when it comes to terms - can use some help with.

So to help #levelup your run game with through a list together of some helpful run terms for our online trib.

Glossary of Run Training Terms

Fartlek: Fartleks work on speed and strength by alternating distances and paces during a continuous run. An example of a fartlek workout structure could be one minute running easy (40-50%) followed by one minute running hard (75-85%), repeated a certain amount of times or for a set number of minutes.

Tempo: Tempo is a hard but controlled pace (70-80%) that can be run as long intervals or a steady run of 1-10 miles. The purpose of a Tempo Run is to build mental and physical endurance and to become comfortable with being uncomfortable.

Hills: Hill workouts develop speed and form. It takes extra effort to run uphill so you do not need to run as fast as you would on a flat section (think 70-80% effort, not speed). While running uphill, remain in control of your breathing. Don't lean too far forward. A light lean with the chin leading the chest is enough. Uphills are a great way to develop speed and strength with minimal pounding on the legs.

Interval pace: Intervals are “hard” but not all-out running by any means (80-90%). Usually at a pace that you could maintain for about 10-15 minutes in a serious race.