Three Types of Run Every Runner Should Do | Mix Up Your Running With These 3 Runs - Running Channel

Intro

This is a quick summary of Three Types of Run Every Runner Should Do | Mix Up Your Running With These 3 Runs from Running Channel. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

• Speed work (intervals): Short, fast efforts followed by equal or half‑time recoveries boost VO₂ max. Aim for about 8 % of weekly mileage as speed work.
• Long Slow Run (LSR/LSD): Run at an easy, aerobic pace (≈65‑70 % of max HR) for extended time to improve fat‑burning and endurance.
• Recovery run: Very easy effort after hard sessions; keep heart rate below aerobic zone and stay conversational to aid healing and prevent over‑training.
• Pacing tip: For intervals, let recovery time equal half the interval duration (e.g., 2 min run → 1 min jog).

Workout Example

Speed‑Work Session (use miles or km based on your preference):

1. Warm‑up 1 mi (1.6 km) at a comfortable conversational pace.
2. Pick a visible landmark (lamp post, bench, etc.).
3. Sprint to it – aim for 30 seconds to 1 minute of hard effort.
4. Recover by jogging or easy running for ½ the sprint time (e.g., 30 sec sprint → 15 sec jog) or 1 min if you prefer.
5. Repeat 6‑8 times.

Long Slow Run: On a Sunday, run 10‑12 mi (16‑19 km) at an easy aerobic pace, gradually adding a mile each week.

Recovery Run: After a hard workout, run 3‑4 mi (5‑6 km) at a very easy pace, below 65 % max HR, focusing on staying relaxed and able to hold a conversation.

Closing Note

Try mixing these three run types into your weekly schedule – you can easily adjust the distances and paces in the Pacing app to fit your current fitness. Have fun experimenting, and watch the full video on Running Channel for deeper insights!

References

• Three Types of Run Every Runner Should Do | Mix Up Your Running With These 3 Runs - YouTube (YouTube Video)

Workout - Landmark Sprints

• 12min @ 5'45''/km
• 7 lots of:
  • 1min @ 3'45''/km
  • 30s rest
• 12min @ 6'30''/km

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