Hi ,
 

Have you ever seen terms like tempo, intervals, or fartlek and thought, “No idea what that means… but it sounds too advanced for me”?

You’re not alone. Most beginners, and a lot of returning runners, bump into running jargon before they ever feel confident enough to try it. The truth is, these run types aren’t about being fast or serious. They’re simply different ways to move your body, each helping in a different way.

And you don’t need any of them to “qualify” as a runner. Walking counts. Slow jogging counts. Showing up counts.

But understanding the basics can help you feel more confident, more in control, and a little less intimidated.

Here’s a simple, no-pressure guide.

Recovery Runs

Slow, easy movement. The kind where you can chat comfortably. Their job is to help your body bounce back. Think gentle, steady, no stress.

Long Runs

A bit longer than your usual sessions, done at an easy pace. They help build endurance, confidence, and time on feet.

Tempo Runs

Comfortably hard. Not sprinting, not easy. The pace where you can speak in short sentences. Great for building stamina, but absolutely optional for beginners.

Threshold Runs

Similar to tempo but a touch harder. Still controlled, not gasping. These improve your ability to hold a steady pace, but again, not essential early on.

Intervals

Short bursts of faster running mixed with walking or slower running. Think run 1 minute, walk 2. Great for beginners because they’re flexible.

Fartlek

A playful Swedish word meaning “speed play.” Pick a landmark and gently speed up until you reach it, then recover. No rules, no structure.

Hill Repeats

Walk or jog up a gentle hill, then walk back down. Helps build strength without needing speed.

Progression Runs

Start slow, finish a bit quicker. A calm way to practice pacing without pressure.

You don’t need to do all of these. And you certainly don’t need to master them. But knowing what they mean can take away a lot of the fear of “not knowing enough.”

If you’re curious, I’ve written the full guide here — take a look and keep things simple.

👉 Read the full blog: Your Simple Guide to Run Types

Gary

Founder, Runners Gateway