Not every run should look or feel the same. While some sessions are designed to build speed, others help improve endurance, support recovery or simply add more enjoyable miles to your week.

Tempo runs, intervals and easy runs each serve a different purpose, but understanding when and how to use them can make your training more effective. Whether you’re chasing a new personal best or looking to become a stronger runner, we’re breaking down the key differences and benefits of each running workout.

What is an easy run? 🏃

An easy run is exactly what it sounds like: a run completed at a relaxed, comfortable pace.

You should be able to hold a conversation without struggling for breath, and the effort should feel sustainable rather than demanding. On a scale of one to ten, an easy run will usually sit at around three or four.

The benefits of an easy run:

• Support recovery between harder sessions

• Help you gradually increase your running distance

• Place less strain on the body than faster workouts

• Make it easier to maintain a consistent routine

Your easy pace can change depending on your sleep, stress levels, the weather and how your body feels that day. Focus on effort instead.

What is a tempo run? 👟

A tempo run is completed at a controlled but challenging pace. The aim is not to sprint. Starting too quickly can turn a controlled tempo run into an interval session, so choose a pace you can maintain consistently from beginning to end.

You might be slightly trying to catch your breath, but you should still feel in control of your pace. Think of it as comfortably hard: challenging enough that you need to concentrate, but steady enough that you can maintain it for a sustained period.

On an effort scale of one to ten, a tempo run will usually feel like a six or seven.

The benefits of a tempo run:

• Improve your ability to maintain a faster pace for longer

• Make race pace feel more comfortable

• Add variety to your weekly running routine

• Prepare your body for sustained harder efforts

A simple tempo run session ~ Try a 10 minute easy warm up, with a 15-20 minute controlled tempo effort, finished off with a 10 minute easy cool-down.

What is an interval run? ⏱️

Interval training alternates periods of faster running with periods of recovery. Unlike a tempo run, where you hold one sustained pace, intervals allow you to run at a higher intensity for shorter bursts. Your recovery might involve walking, slow jogging or standing still, depending on the session.

The faster sections should feel challenging, usually around a seven to nine out of ten.  A good interval session is demanding but controlled.

The benefits of an interval run:

• Improve speed and running efficiency

• Add variety to your weekly training

• Help faster paces feel more familiar

• Develop your ability to recover between harder efforts

A simple interval run session ~ Try a 10 minute easy warm up, then six rounds of one minute fast sprints, followed by 90 seconds of walking or jogging after each round, and finish with a 10 minute cool-down.

Easy run: relaxed and conversational

Tempo run: sustained and comfortably hard

Intervals: short, fast efforts with recovery

How often should you do each type of run?

The right balance will depend on your experience, goals and current weekly mileage. However, most of your runs should generally feel easy.

If you run three times per week, your routine could look something like this:

Run one: Easy run
Run two: Tempo or interval session
Run three: Longer easy run

Which type of run is best for me?

🏃 Choose an easy run when you want to build your mileage, support recovery or simply enjoy some relaxed movement.

👟 Choose a tempo run when you want to practise holding a stronger pace for longer.

⏱️ Choose an interval run when you want to work on speed, power and your ability to handle repeated faster efforts.

Easy runs, tempo runs and intervals each have a different role to play, but together they can help you become a stronger, faster and more confident runner. 

The key is finding the right balance: slow down when your body needs recovery, push the pace with purpose and give yourself time to adapt between harder sessions.