Tempo Run – A tempo run is comfortably hard run where the pace is usually about 85-90 percent race effort. Tempo runs are perhaps the most important training workouts as they are the quickest way for runners to improve metabolic fitness. To find the right pace for a tempo run, start between 30 to 40 seconds per mile slower than your 5k racing pace. On a scale from 1 to 10 being max effort, a tempo run is about 8 to 9.
Easy Running – An easy run is when you can comfortably hold conversation while running. This should be under 70 percent of your heart rate max.Easy runs can be used in between days while recovering from hard efforts and races.
Long Run –