SPEED PLAY RUNS A speed play run is a cross between a foundation run and an interval run. Like foundation runs, speed play runs are done mostly in Zone 2. But this low-intensity backdrop is punctuated by short bursts at high intensity,

LONG INTERVAL RUNS A long interval run features repeated efforts of three to five minutes in Zone 4. Long interval runs maximize high-intensity fatigue resistance.

High-Intensity Runs Speed play runs, hill repetition runs, and interval runs featuring long, short, and mixed intervals include high-intensity efforts in Zones 4 and 5.

TEMPO RUNS A tempo run is a sustained effort in Zone 3 sandwiched between a warm-up and a cool-down. Tempo runs are a very effective means of enhancing a runner’s ability to sustain relatively aggressive speeds. They are emphasized in the peak phase of training for races of all distances from 5K to the marathon.

Also known as microcycles, these recurring seven-day workout schedules typically include three designated hard days, which are buffered on either side by at least one day of lighter training. Two of the three hard days feature moderate-intensity or high-intensity runs while the third is reserved for a longer run, which is done mostly or entirely at

There are a dozen types of run in all. They are divided into three categories. Low-intensity runs take place entirely in Zones 1 and 2 (refer back to chapter 6 for zone descriptions). Moderate-intensity runs include at least one segment in Zone 3. High-intensity runs feature multiple efforts in Zone 4 or 5 or both.

CRUISE INTERVAL RUNS A cruise interval run features multiple long intervals in Zone 3 separated by Zone 1 recoveries. These runs offer essentially the same benefits as tempo runs, but because the Zone 3 running is divided up, they allow more total work to be done at moderate intensity.

LONG RUNS WITH SPEED PLAY A long run with speed play is an endurance run that’s done mostly at low intensity but has short bursts in Zone 3 sprinkled throughout it.

in the case of interval-type workouts that feature relatively short active recovery periods between high-intensity efforts, the entire interval section of the workout, including recovery periods, is counted as time spent at high intensity.