Glossary

There might be some terminology you’ve not come across before. This index explains what you should be aiming for during each type of run

STEADY RUN EFFORT: 4-6

This type of running is a great way to up your mileage without training your muscles to the point of exhaustion. Your steady runs are performed at a much slower pace than tempo and interval runs – they’re more about increasing blood flow to the muscles to boost recovery than working up a serious sweat.

PROGRESSION RUN EFFORT: 5-8

You’ll start at the pace of a steady run and gradually increase your speed, finishing at a fast pace. This kind of running is great for building your endurance.

INTERVAL RUN EFFORT: 8-9

With this kind of running, your work and rest periods will vary. You’ll perform short bursts at a higher intensity, which will in turn help you build speed, improve your running economy (how much energy you use) and increase your overall body strength.

TEMPO RUN EFFORT: 7-8

This effort level is just outside your comfort zone. You won’t be working as hard as you do in interval runs, but you won’t feel like you’re on a steady run either. Tempo runs increase your lactate threshold (the intensity of exercise at which lactic acid accumulates in the blood at a faster rate than it can be removed), which, in turn, will help you run faster for longer.