Most of your running should feel comfortable. Run easy enough to recover, make your hard sessions purposeful, and build training gradually. You don't need to hit perfect zones or paces for a session to count.
THE 4 CORE RUN TYPES
Different runs trigger different physiological adaptations. A balanced schedule incorporates all four.
EASY RUNS
Run at an effort where you can easily hold a full conversation. This should represent 75–80% of your weekly volume.
Key Adaptations▼
- Mitochondria Growth: Builds cellular power plants for endurance.
- Capillary Density: Grows micro-blood vessels to feed oxygen to muscles.
- Active Recovery: Adds low-intensity aerobic volume with relatively low training stress.
INTERVALS
Repeated efforts (6 × 1km intervals) with rest periods. This is what we focus on during Tuesday Track Nights!
Key Adaptations▼
- VO₂ Max: Helps improve your ability to take in and use oxygen at high intensities.
- Running Economy: Helps improve the energy cost of running at a given pace.
- Speed Endurance: Builds your ability to sustain faster running and repeat hard efforts.
TEMPO RUNS
Sustained, steady-state effort around your 10k or half marathon pace. Also called threshold running.
Key Adaptations▼
- Lactate Threshold: Improves the pace you can sustain before fatigue begins increasing rapidly.
- Sustained Speed: Improves your ability to hold a strong pace for longer.
- Steady Pacing: Builds muscle memory for target race pacing.
LONG RUNS
Sunday Long Runs are our core endurance sessions. Most should stay conversational, while some may include a controlled progression or faster finish depending on your training goals.
Key Adaptations▼
- Aerobic Endurance: Builds your ability to sustain running for longer periods.
- Tissue Resilience: Gradually builds the capacity of muscles, tendons and other tissues to tolerate longer running.
- Patience: Conditions your mind to handle running for hours.
THE PHYSIOLOGY
A common mistake is allowing too many runs to drift into a moderately hard effort. This can add unnecessary fatigue and make it harder to execute key sessions well.
💡 COACHING NOTE: THE 80/20 RULE IN PRACTICE▼
80/20 is an emergent ratio, not a rigid rule. In published sports science research (Kenneally 2018; Muñiz-Pumares 2025), the 80% easy / 20% hard ratio naturally emerges in endurance athletes running 6+ sessions per week. If you run 3 to 4 days a week, your single Tuesday Track Night session can easily account for 25–33% of your total running sessions. Don't skip or dilute your quality track intervals just to chase a mathematical ratio—the prescribed stimulus of your key session comes first.
WHAT ARE TRAINING ZONES?
Training zones are practical intensity ranges used to help guide effort. Heart rate is one way to estimate these ranges, alongside pace and perceived effort.
View Zone Descriptions▼
💡 Table vs. Calculator Note: The static percentages above show standard %-of-Max-HR reference bands. The Zone Calculator (right) uses the Karvonen formula to factor in your Resting Heart Rate, producing personalised bpm ranges that supersede these general table estimates.
TRAINING FREQUENTLY ASKED QUESTIONS
Common training questions backed by published sports science research.
Why do I feel so slow running in Zone 2?
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Easy running develops aerobic capacity through adaptations including increased mitochondrial function and capillary density. As your aerobic fitness improves, you'll often be able to run faster at the same easy effort.
Seiler & Kjerland (2006) Aerobic Intensity Distribution ↗How many speed interval sessions should I run per week?
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Most runners benefit from 1 to 2 high-intensity sessions per week following a polarized or pyramidal intensity distribution. At OSAAT, our flagship Tuesday Track Night serves as your primary weekly interval/speed session. If you're new to structured training, Tuesday Track may be all the dedicated high-intensity running you need initially. If you choose to include a second quality session (such as tempo or hill reps), it should be self-directed later in the week with adequate recovery.
Is static stretching before running necessary?
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You don't need prolonged static stretching before running. A progressive running warm-up and dynamic movements are generally more useful before faster sessions.
Simic et al. (2013) Pre-Exercise Static Stretching ↗How much should I taper before a marathon?
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Many marathon tapers last around 2–3 weeks, with training volume progressively reduced while some intensity is retained. The exact reduction depends on your training load, experience and race goals.
Wang et al. (2023) Meta-Analysis on Endurance Tapering ↗This content is provided for general educational purposes only and is not a substitute for personalised medical, physiotherapy, nutrition or coaching advice. Training, recovery and fuelling needs vary between individuals. Use the information as a general guide and seek advice from a qualified professional where appropriate.