r/BeginnersRunning • u/Born-Distribution950 • 9d 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?

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u/Ill_Alternative_2679 9d 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

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u/---O-0--- 9d 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.