Running Training Types: Practical Science to Evolve Safely

You run 3 times a week, but feel like you're not improving anymore? Or worse: you train more and more and end up injured?

This happens all the time. The truth is that running with purpose goes far beyond "going out and seeing what happens". To evolve consistently — gaining speed, endurance and avoiding injuries — you need to understand that there are different types of training, each with specific physiological stimuli. By varying intelligently, you force adaptation of distinct energy systems, improve efficiency and create a sustainable plan.

For example, many elite programs use the polarized model (or 80-20): about 80% of volume at light/moderate intensity and 20% at high intensities. This model has backing from studies that show superior results compared to more homogeneous intensity schemes.

1. Physiological fundamentals

For each type of training to "work", we need to understand how the body functions:

VO₂max

Definition: Maximum aerobic capacity. Maximum amount of oxygen your body consumes per minute/kg.

In practice: Intense training (intervals, sprints) are powerful stimuli for increase.

Evidence: Intervals increase VO₂max by up to 9% vs continuous (2007 study).

Lactate threshold

Definition: Also called anaerobic threshold or tolerance threshold. Point where lactate accumulation is faster than its removal, limiting performance.

In practice: Pace training (threshold runs) push this threshold to faster paces.

Running economy

Definition: Running economy. The less energy you use to maintain a speed, the better.

In practice: Hill training or sprints improve by recruiting fast fibers and neuromuscular strength.

Evidence: Hill intervals improve economy by ~2.4%.

Adaptive recovery

Definition: Relative rest necessary for the body to adapt to stimuli.

Proven pillars:

• Adequate sleep
• Balanced nutrition
• Structured light training

Extra strategies: Massage, cryotherapy and other strategies promoted on social media have mixed and inconclusive evidence.

2. Types of training

1) Base Run (Easy Run)

Zone 2 | Intensity: Low

Quick summary: Foundation of everything. 80% of your volume should be here. Comfortable pace, where you can maintain conversation.

You know that runner who keeps getting injured? Usually, they neglect base running. They want to always train hard, think light base running "doesn't work". Result: body breaks before evolving.

WHAT IT IS

Comfortable training, pace where you can maintain partial conversation. Serves to "add mileage without stressing too much".

WHEN TO USE

As base in all weeks; especially on days between intense training.

BENEFITS

• Mitochondrial adaptations
• Angiogenesis (more capillaries in muscles)
• Better lipid metabolism

What science shows: endurance programs demonstrate that high-performance runners distribute up to 80% of volume in this zone to build solid adaptation without excessive risk.

2) Recovery Run

Zone 1-2 | Intensity: Very Low

Quick summary: Active recovery after intense training. Lighter than base run, keeps the body moving without stress.

"But I'm not tired!" — that's the common phrase. The truth? You may not feel tired, but your body needs time to adapt to intense stimuli.

WHAT IT IS

Even lighter version of base run. The pace is very comfortable, sometimes slower than usual training pace.

WHEN TO USE

Day after intense sessions (sprints, intervals, long runs).

BENEFITS

• Activates blood flow
• Helps remove metabolites
• Reduces muscle stiffness
• Maintains "movement routine"

What science shows: Sprint studies indicate that light active recovery favors lactate clearance, maintains blood flow and may generate better physiological adaptations compared to absolute rest.

3) Long Run

Zone 2-3 | Intensity: Light to Moderate

Quick summary: The longest training of the week. Builds mental and physical endurance. Controlled pace, never at the limit.

The long run is where magic happens. It's here that you build the mental and physical endurance for longer races. But be careful: many runners turn the long run into "race pace" and lose the benefits.

WHAT IT IS

It's the longest training of the week. Controlled pace, never at the limit.

WHEN TO USE

Once a week or every ten days, depending on volume.

BENEFITS

• Improves general aerobic capacity
• Muscular and mental endurance
• Fat metabolism

What science shows: long-distance runners confirm that the long run is a pillar of base training; while sprints + tempo are frequently recommended as tools to maximize VO₂max, threshold and energy economy. Long sessions at light-moderate intensity promote increased muscle capillaries, improved VO₂max and metabolic efficiency, plus reduced injury risk.

4) Intervals (HIIT)

Zone 4 | Intensity: Strong

Quick summary: The "accelerator" of VO₂max. High effort blocks with active recovery. Maximum 1-2x per week.

The "accelerator" of your VO₂max. Many runners love intervals because they "feel like they really trained". But be careful: without solid base, intervals become a recipe for injury.

WHAT IT IS

Structured training with high effort blocks (for example, 400m, 3–5 min) interspersed with active recovery (light jog or walk).

WHEN TO USE

1–2 times per week in intensity training weeks; be careful in race weeks or high load.

BENEFITS

• Stimulates expressive VO₂max increases
• Optimizes fast fiber use
• Raises threshold

What science shows: Research with recreational runners and athletes demonstrated that high-intensity interval training (HIIT), like 4x4 minutes at strong pace with light breaks, can increase VO₂max by up to 7% in 6 weeks, while continuous training produces smaller gains in the same period.

5) Sprints (Repetitions)

Zone 5 | Intensity: Maximum

Quick summary: The training that "breaks" to rebuild stronger. Short sprints with complete rest. Maximum 1x per week.

Many runners avoid sprints, but they are what develop the power and coordination necessary in running.

WHAT IT IS

Short sprints, at maximum or near effort, followed by complete rest (stopped or very light jog).

WHEN TO USE

In weeks without races, as power stimulus or end of microcycles.

BENEFITS

• Improves muscular power
• Fast fiber recruitment
• Neuromuscular coordination

What science shows: High-intensity interval training (HIIT and SIT) generates large performance and aerobic capacity gains, even with much less training volume.

• In recreational runners, 30s sprints improved 3000m time by up to 5.7% and increased time to exhaustion by 42%.
• In 12-week protocols, VO₂max rose ~19%, similar to that obtained with long continuous training.
• SIT also stimulates BDNF (brain-derived neurotrophic factor) release, associated with cognitive improvement and brain health.

6) Fartlek (Pace Variation)

Zones 2-4 | Intensity: Variable

Quick summary: The "free" training that breaks monotony. Mixes continuous running with variable intensity blocks. Simulates real races.

Many runners find fartlek "boring" because it doesn't have rigid structure. But that's exactly what makes it powerful: it simulates the pace variations of real races.

WHAT IT IS

Mixes continuous running with free intensity blocks (fast/light), without so much structural rigidity.

WHEN TO USE

To break monotony, in intermediate training, to adapt body to "pace surprises".

BENEFITS

• Works effort transitions
• Variation tolerance
• Combines aerobic and anaerobic stimuli

What science shows: although there aren't as many controlled studies, Fartlek is considered a fusion of continuous + interval training, incorporating similar gains in VO₂max and endurance, but with more freedom and less stress.

7) Tempo Run (Threshold Run)

Zone 3-4 | Intensity: Moderate to Strong

Quick summary: The "middle-ground" training that teaches you to "suffer" in a controlled way. Strong but sustainable pace, close to threshold. 1-2x per week.

This is where you learn to "suffer" in a controlled way. Many runners avoid it because it's uncomfortable, but that's exactly what prepares you for races.

WHAT IT IS

Constant running, at strong but sustainable pace — close to threshold.

WHEN TO USE

As specific fast endurance or "middle-ground" training in moderate to high intensity weeks.

BENEFITS

• Raises threshold
• Improves lactate accumulation tolerance
• Energy economy in prolonged efforts

What science shows: Sustained pace training — about 20 min at strong and constant pace, close to threshold — can generate 3 to 6% performance gains, plus improve efficiency and lactate tolerance in a few weeks.

8) Progression Run (Negative Split)

Zones 2-4 | Intensity: Light to Strong

Quick summary: The training that teaches patience and control. Starts light and ends strong. Prepares to "finish strong" in races.

Many runners start strong and "break" in the middle. The progression teaches you to dose energy and finish strong — exactly like in races.

WHAT IT IS

Starts light and gradually increases pace throughout the session. The idea is to finish close to strong zone (without exploding).

WHEN TO USE

In transition training, or moderate pace days to warm up adaptation to constant effort.

BENEFITS

• Teaches pace control
• Mentally prepares to "finish strong" in races
• Reduces shock between light and strong training

What science shows: Progressive pace strategies (starting light and finishing strong) improve performance and reduce fatigue, optimizing energy use during running. Studies show less lactate accumulation and better total time when compared to constant paces or starting fast.

9) Hill Training (Hill Repeats)

Zones 2-5 | Intensity: Variable

Quick summary: The training that strengthens your running. Develops strength, technique and mental endurance. 1-2x per week.

Many runners avoid hills out of fear or laziness. But it's exactly here that you develop strength, technique and mental endurance.

WHAT IT IS

Training on inclines, whether in hill sprints or continuous running on light uphill.

WHEN TO USE

Specific strength/power sessions or neuromuscular adaptation.

BENEFITS

• Improves economy
• Muscular strength (calves, glutes, quadriceps)
• Running technique

What science shows: Hill training improves running economy by up to 3%, strengthens lower limb muscles and increases power and neuromuscular coordination — all with less joint impact.

3 Quick Guide: What training to do today?

Use this guide when in doubt:

• Are you starting (< 3 months running)? → Focus on Base Run + 1 Long Run/week
• Want to run your first race (5K-10K)? → Base Run + 1 Interval + 1 Tempo/week
• Want to improve race times? → 80% Base Run/Long Run + 20% Interval/Pace/Sprint
• Feeling tired? → Only Recovery for 3-5 days
• Plateau (haven't improved in months)? → Add 1x Fartlek or Hill per week

But remember: there's no magic formula. The ideal is to adjust according to how your body responds. And in that, I can help you, with personalized training every week.

4. How to build a balanced week (practical example)

Imagine you want to evolve safely. Here's a smart week:

• Monday: Base Run — your body is still recovering from the weekend
• Tuesday: Interval / HIIT — first strong training of the week, rested body
• Wednesday: Recovery or rest — active recovery from yesterday's intense training
• Thursday: Tempo — second strong stimulus, but different from interval
• Friday: Base Run or rest — prepares for the long run
• Saturday: Long Run — weekend = more available time
• Sunday: Rest or recovery — active or total rest

In race weeks or peaks, you can replace interval or tempo with sprints or shorter hill sessions. The important thing is to balance stimulus and recovery.

Ready to train for real?

You've already seen how each type of training delivers a different stimulus, and how science supports many of them with real data. But knowing this is only half the journey.

I'm here to transform theory into personalized practice:

• I build your plan considering your history, goals and real recovery
• I adjust in real time as you evolve
• I indicate when to do each training at the right moment in your journey

Try chatting with me. I'll understand your history, your goals and build a plan that makes sense for YOU — not a generic spreadsheet.

Let's run with strategy?

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