Running intervals and types of training: fartlek, tempo, long run and progression

1. The 80/20 rule

About 80% of your mileage should be easy, at a pace where you can talk, with only 20% at hard efforts. Many runners do the opposite: every run at medium intensity, neither easy nor truly effective. Easy runs build your base and let you recover for the hard ones.

2. Easy, long and progression runs

The easy run is the backbone of your week. The long run is your longest outing at an easy pace and builds endurance and mental strength: add 10-15 minutes every so often. A progression run starts easy and finishes faster, useful for learning to manage pace without too much stress.

3. Intervals and fartlek

Intervals alternate fast segments with recoveries: for example 6 x 400 m with 90 seconds of walking or jogging in between, or 4 x 1000 m with 2 minutes' recovery. Fartlek is the free version: for example 8 x 1 minute fast, 1 minute easy, picking landmarks on the road (from one lamppost to the next). Warm up 10-15 minutes before intervals and cool down afterwards.

To start, one quality session a week is enough: you don't need more.

4. Tempo runs and building your week

Tempo is a 'comfortably hard' pace you could hold for about an hour in a race: 2 x 10 minutes with 2 minutes' recovery is a good start. Sample week for an intermediate runner: Monday rest, Tuesday intervals, Wednesday easy, Thursday rest or strength, Friday short easy, Saturday long run, Sunday recovery or cross-training.

Change only one variable at a time (volume or intensity) and take an easier week every 3-4.