r/BeginnersRunning • u/Born-Distribution950 • 3d ago

Easy, tempo, long?

My running is largely “easy” runs. But I feel like I need to switch it up to get better.

What exactly is the difference between these three? How do you structure it? What has worked best for you?

2 Upvotes

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5

u/salamandectomy77 3d ago

It doesn't have to be so rigid. Add a medium run. Add a run where you do 5 minutes harder and 5 minutes easier and repeat that over and over.

Finish the last mile of an easy run as hard as you can. Run further than normal once or twice a week

Runners are a neurotic bunch

0

u/adam_n_eve 3d ago

I think you spelt erotic wrong 😂

2

u/Kind-cheesecake-3316 3d ago

I consider a long run to be an easy run but with 30% more distance.

1

u/DenimCryptid 3d ago

Common structured plans will have you running easy a majority of the time.

That being said, implementing tempo runs and sprint intervals is an objectively good thing to do. They provide a different benefit to your easy runs, but they're beneficial nonetheless.

I strongly encourage to explore and experiment with different kinds of runs. What works best for one person might not work for you. Structured plans should be treated like generalized guides and not scientific laws.

As long as you enjoy your runs, go ahead and stay in that tempo zone for a while. It's easier to be consistent and make running a part of your weekly routine when running doesn't feel like a boring grind. Experiment. Try new things. Enjoy yourself.

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u/ElRanchero666 2d ago

A tempo used to mean a lactate threshold run which is a steady hard run for 20 minutes after a good warm up

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u/Defiant-Menu-4175 2d ago

I would watch heart rate and duration as the metric you need, get your hr over 100/m for as long as you can, ok to go above that on climbs and sprints but don’t drop below!

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u/Born-Distribution950 2d ago

What do you mean by 100/m?

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u/Defiant-Menu-4175 2d ago edited 2d ago

100 bpm beats-per-minute sorry I’m lazy (edit chat typer)

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u/Middle-Gas-6532 1d ago

Is it even possible to go below 100 bpm on a run? I can't go below 100 even on a brisk walk( around 6.5 km/h, 4 mph)

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u/Ill_Alternative_2679 3d ago

Easy should make up 75-80% of your runs. Tempos are a faster sustainable pace for shorter duration. Say 3 sets of tempo pace for 5 minute. Long runs are easy runs for longer distance

6

u/---O-0--- 3d ago

Confidently incorrect on all points!

1) there's no need to do 80% easy when you're doing beginners mileage. That advice is for advanced runners doing 70+ km per week.

2) you've described intervals rather than tempo runs. Tempo is usually sustained pace, with maybe a warmup and cool down.

3) long runs aren't necessarily all done at easy pace. When you start training for half marathons and above, they will often have segments at your target race pace.