CoachFrom the Coach guide
Every run in the plan has a job.
What each type of run is for, and how to run it.
Why the types differ
Each type trains a different part of your running. Most are easy. A few are hard, with easy days around them.
Easy or not easy
Most runs stay easy. Runs with work above the easy zones count as hard days for spacing. A race-pace long run is that week’s hard run.
Your session
Open a session and tap the info button beside "What this run was for" to see its type.
Continue reading.
Easy run
The run that builds your base, and most of your week.
Recovery run
A short, very easy run after a hard day.
Long run
The longest run of the week, at an easy effort.
Quality session
A hard session: tempo, intervals, hills or fartlek.
Tempo run
A comfortably hard, steady pace that you hold for a set time.
Intervals
Hard repeats with easy jogs between.
Hill repeats
Hard runs up a hill, with an easy return.
Fartlek
Faster and easier running, mixed by feel.
Strides
Short, fast, relaxed runs, often after an easy run.
Threshold test
A 30 min time trial that measures your threshold.