Building an effective running routine is about more than just hitting the pavement, it’s about smart training that balances endurance, speed, strength, and recovery. Whether you’re new to running or looking to sharpen your performance, understanding the purpose behind different workouts helps you train with intention and get better results.
In this article, we explore five key types of training sessions that form the foundation of a well-rounded running program. From tempo intervals that build aerobic fitness to hill repeats that develop power and strength, each workout targets a specific aspect of your running ability. By incorporating these sessions thoughtfully into your weekly plan, you can run more efficiently, reduce injury risk, and reach your goals with confidence.
Read on to learn how to structure these workouts and why each one matters, your next breakthrough could be just a session away.
Tempo Intervals
Focus: Aerobic endurance and pacing control
This session helps you build stamina at a steady, sustainable pace. Running at 70% effort for sustained periods trains your body to stay efficient over longer distances, while short recovery jogs keep your heart rate elevated without overload.
400m Repeats
Focus: Speed and anaerobic capacity
Short, fast intervals push your pace and improve your ability to run faster with control. These intervals also build mental and physical tolerance to intensity, ideal for race finishes and short-distance improvements.
Hill Repeats
Focus: Strength, form, and power
Running uphill builds muscular strength, reinforces proper technique, and enhances cardiovascular fitness. The downhill jog acts as active recovery while also improving control and eccentric strength (especially for your quads and calves).
Steady Intervals
Focus: Consistency and aerobic conditioning
Similar to the tempo session, but with slightly longer efforts. These steady intervals are key for developing aerobic capacity and mental rhythm, learning to hold form and pace across extended periods without burnout.