Running Terms
One thing you may have noticed is that runners have a language all of their own…temp runs, fartlek, RPE, and the list goes on. What does any of that mean? Below you will find a list of some common running terms and how I define them.
Types of Runners:
Novice - A novice runner is new to running. Typical novice runners are focused on building a strong cardiovascular base and building mileage.
Novice Marathoner - A novice marathoner is not necessarily new to running, but does not have much experience in running longer distances. Most training will be on building mileage throughout a training program.
Recreational - A recreational runner is someone who is experienced in running weekly mileage but doesn’t have a particular race goal they are working towards.
Experienced - An experienced runner typically has a strong weekly base mileage and is looking to add in additional workouts outside of their typical weekly long runs.
Types of Races:
5k - 3.1 miles
10k - 6.2 miles
15k - 9.3 miles
Half Marathon - 13.1 miles
Marathon - 26.2 miles
Ultra Marathon - any distance longer than 26.2 miles
Types of Runs:
Short run - any run under 45 minutes (between 0-6 miles)
Medium distance run - between 45-90 minutes
Long run - any run over 90 minutes
Types of Paces:
Easy run - aka conversation pace. Easy runs are just that. Easy. They allow you to build your cardiovascular base without putting too much stress on your body. When running an easy run you should be able to hold a conversation
Goal race pace - A pace/goal time that you dream of being able to complete
Date race pace - most current race pace that you have completed
Lactate threshold pace - a maximum pace that you can run for one hour
Interval pace - a challenging pace that typically falls somewhere between your goal race pace and your date race pace
Types of Workouts:
Conversation pace - easy run pace, something that you could do for long periods of time.
Strides - short bursts of swift running but not quite a sprint
Tempo runs - controlled steady state pace with effort
Farlek - speed play, a way to practice fast running without specific goals
Hill runs - brisk running uphill with rest/breaks
Long intervals - 800+ meters
Short intervals - up to 800 meters
RPE (Rate of Perceived Exertion) 1-10:
5-6 = jogging, conversation pace
6-7 = marathon pace, long run
7-8 = half marathon pace, sub max pace but with effort that may become difficult over long periods of time
8-9 = 5-10k pace, close to max effort
10 = sprints, max effort, can only sustain for a very short period of time