Easy, Tempo, Interval: Why Every Run Has a Purpose

If you’ve ever wondered why some runs feel effortless while others leave you out of breath, you’re not alone. It’s easy to think that a “good run” always means pushing yourself to the limit, but in a smart training plan, not every run is meant to be challenging. In fact, some of the most valuable runs are the ones that feel easy.

Whether you're training for your first 10K or aiming to beat your personal best in a marathon, understanding the purpose of each type of run — easy, tempo and interval — can transform your training. Instead of just logging distance, you’ll start running with purpose. That’s where the real progress happens.

Easy runs: The foundation of endurance

What they are: Runs at a relaxed, conversational pace, usually around 60–75% of max effort.

Why they matter: Easy runs build your aerobic base. They train your body to use oxygen efficiently, strengthen your heart and lungs, and help your muscles adapt to longer durations of effort. They also promote recovery and reduce the risk of injury.

How they feel: Light and controlled. You could chat with a friend or enjoy your surroundings without gasping for air.

Common mistake: Running them too fast. This turns a recovery session into an unplanned workout, which can lead to fatigue and burnout.

Bonus tip: If it feels “too easy”, you’re probably doing it right.

Tempo runs: Comfortably uncomfortable

What they are: Steady efforts at a “comfortably hard” pace, typically around the pace you could sustain for an hour-long race or your threshold.

Why they matter: They train your body to handle and clear lactate more efficiently, improving your ability to maintain faster paces for longer. They are a cornerstone for building stamina and mental toughness.

How they feel: Focused and strong. You’re working hard, but you're still in control. Think: 7-8 out of 10 in terms of effort.

When to use them: Once a week during build-up phases, especially when training for longer races such as half marathons or marathons.

Interval runs: Sharpening speed and form

What they are: Short, high-intensity efforts (like 400 m, 800 m, or 1 km intervals) alternating with recovery jogs or rest.

Why they matter: Interval sessions increase your VO₂ max, improve your speed and running economy, and train your brain and muscles to work together more effectively under stress.

How they feel: Hard, but doable. You’ll be breathing heavily during the work phases, but you’ll recover in between.

When to include them: Once you’ve built a solid aerobic base. Used strategically, they’re a powerful tool for improving performance and overcoming plateaus.

Why balance is important

Each type of run plays a unique role in your training. Easy runs support recovery and endurance building. Tempo runs improve your threshold. Interval training boosts speed and efficiency. The key lies in combining them.

Focusing too much on one type - like always pushing the pace - can lead to overtraining and stagnation. A balanced plan spreads intensity across the week and training cycle, allowing your body time to recover and adapt.

Example week for a half marathoner:

• Monday – Easy run

• Wednesday – Tempo run

• Friday – Easy run

• Sunday – Long run with some intervals or strides

This variety ensures that you are training all your systems, while also keeping you healthy and motivated.

How KULG helps you train with purpose

Understanding the purpose of each run is one thing. Seeing how it fits into the bigger picture is another. That’s where KULG comes in.

KULG lets you filter your training by run type — easy, tempo or interval — so you can visualise your training structure over weeks, months or even seasons. You’ll spot patterns, see whether your training is balanced, and avoid the misconception that “more = better”.

Rather than focusing on just today's run, KULG helps you see how all your runs fit together. It puts your data into perspective so you can train smarter, recover better and build towards your goals with confidence.

Want to know how your training is progressing? Try KULG and start running with purpose.