Running lingo can be confusing!

Even when you have a general understanding of the terms, the running community will sometimes interchange terms and definitions to describe the same thing.

I'm going to break down some of the terms here for you.

Speedwork: generally refers to any intentional running that is faster than your normal easy running or long runs. Some runners will use the term speedwork to refer only to short, intense intervals (see strides and V02 max).

Strides: are a short 15-20 sec speed burst. Strides are great for speed and running form development.

Fartlek: AKA speed play, is just that, unstructured speedwork. The unstructured part can take different forms in terms of time and intensity of the speedwork.

Intervals: Generally refers to a set intensity, run for a specific distance or time, and a set number of repetitions for a workout

V02 Max intervals: V02 max workouts are the short intervals training your maximum oxygen intake. Typically the intervals will range between 15 secs-3 min in length. Here we are training your body to run fast, by well, running fast. Even if your running Ultra marathons running these short intervals helps improve your running economy, allowing you to run faster with less energy output for those longer distances.

Threshold, tempo, lactate threshold: Your lactate threshold is your body's ability to perform an activity without being overcome by lactic acid. It is generally the pace you could hold for an all-out race for an hour. This is the most trainable zone where people who have not done very much structured training will see significant fitness gains relatively quickly. Lactate threshold intervals typically range from 7 min-20 min in lengths. This intensity is also referred to as threshold running, or tempo running, and some runners will also refer to it as up-tempo running.

Up-tempo, steady-state running, the junk zone: This intensity level is just a notch above your long run intensity and just a notch below your threshold intensity. Some runners will know this intensity as "the junk zone" because running at this intensity does little to improve your fitness. Depending on how advanced you are with your level of fitness, there becomes a point where it is beneficial to train this zone.

For instance, anyone that runs a marathon under 3hrs runs the entire marathon at this intensity level. Some runners may refer to this as a tempo run or a sub-threshold run.

Long Run, Endurance Running: A long run, as the term suggests, refers to a run that is longer than your typical easy run. Depending on your abilities, it may range from a km or two longer up to over 20+ km longer. Long runs are sometimes referred to as endurance running.

Easy Run: Easy running is the intensity you can hold a normal conversation with someone without having to gasp for breath. This gets confusing because runners will say they have gone for an easy run, but if you pay attention, you will notice they are breathing too hard for this run to be considered easy. Don't be fooled by them!

Recovery Run: Recovery runs are used to help your body recover from big workouts. By getting out and moving your body very slowly, you are going to help bring blood flow to your muscles to help flush out toxins generated from those big efforts. And moving your legs through a range of motion will also help loosen things up. Recovery runs only work if they are run at an effort level, which doesn't produce a high level of stress on your body. Recovery Runs should be relatively short, under 40 min and run easier than easy pace. This gets confusing for the same reason the term easy run gets confusing. Runners will often say they are going for a recovery run, but in reality, they are running way too hard for their body to recover.

Zone Training: Zone training is a way of breaking up training intensities into different zones to target specific training intensities. Different training methodologies may have a different number of zones, and they may be called slightly different things but generally speaking, typical training zones are laid out as follows:

Zone 1: Recovery

Zone2: Easy

Zone 3: Steady State

Zone 4: Threshold

Zone 5: V02 max

Pace Zones: Using your current fitness, you can assign paces to each of these zones to ensure that you are running at the right intensity for each kind of workout.

Heart Rate Training, Heart Rate Zones: Using you physiology. Based on your maximum heart rate, you can assign heart rate zones for each of the training zones to ensure you are running at the correct intensity for each type of workout.

Perceived Level Of Effort: Understanding how your body responds to each training zone, you can identify changes in your breath rate and your ability to carry on a conversation to ensure that you are running the correct intensity for each training zone.

Now you are equipped with a basic understanding of running terminology, and you are aware of where there might be some confusion around the interchangeable use of certain terms. So the next time you are having a discussion with one of your running friends is talking about a tempo run, you can quiz them to see what they are actually talking about.

Running Terms Simplified