Plan Your 2021 Running with these 13 Different Run Types - Seth James DeMoor

Aug 13, 2025

Intro

This is a quick summary of Plan Your 2021 Running with these 13 Different Run Types from Seth James DeMoor. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to watch the full video for all the details.

Key Points

13 run types: Easy, Steezy (easy + steady), Steady, Tempo, Threshold, Fartlek, Progression, Interval, Middle‑Distance, Long, Vertical (mountain), Tired‑Leg (TL), and Mental runs.
Easy runs: conversation‑pace (or even sing‑along), “silly easy” to promote recovery.
Steezy runs: a little faster than easy, used early in a block when you feel fresh.
Steady runs: still conversational but a bit quicker; can be woven into longer runs.
Tempo runs: 10‑12 mi at threshold‑like effort; keep talks to a few words.
Threshold runs: build from 3 mi → 6 mi → 9 mi (or up to 16 mi) to train lactate handling.
Fartlek: flexible fast/slow intervals (e.g., 2 min fast at tempo pace, 3 min easy).
Progression run: start easy, increase pace every 3 km (or half‑mile) until you reach race‑pace.
Middle‑distance: 5‑10 mi at a slightly harder aerobic effort, sits between easy and tempo.
Long runs: build the aerobic base; aim for 2‑hour plus runs (e.g., 23 mi at 7:09 /mi).
Vertical runs: add 1‑3 k ft of elevation to strengthen legs.
Tired‑Leg runs: back‑to‑back hard days (long run + interval or double‑day).
Mental runs: longer threshold‑type runs (e.g., 16 mi) to develop mental toughness.

Workout Example – Fartlek

Warm‑up – 10 min easy jog.
Intervals – 2 min at tempo pace (≈10‑sec per mile faster than your steady pace) followed by 3 min easy jog.
Repeat – 6‑8 cycles (≈40 min total).
Cool‑down – 10 min easy jog. Adjust the on‑off times (e.g., 90 sec fast / 2 min easy) to fit your schedule and use the Pacing app to convert the paces to your own training zones.

Closing Note

Give these run types a try this week—mix an easy run, a quick fartlek, and a longer steady run, and tweak the paces to match your current mileage in the Pacing app. You’ll build a solid base, boost speed, and grow mental toughness. Happy running!