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 heart rate.
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. Think: 3-4 out of 10 in terms of effort.
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: 6-8 out of 10 in terms of effort.
When to use them: Once or twice a week during build-up phases for runners with some experience and a solid base. They are beneficial 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 100 m, 200 m, 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. While the overall effort of an interval workout may feel manageable thanks to rest periods, the intervals themselves often hit 8–10 out of 10 in intensity.
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 detects your run types
KULG automatically categorises your training by run type, including easy, tempo runs, interval runs, hill runs, races, long runs, etc, but you can also and you can edit these categories to fit your training. This gives you an overview of how varied your running has been over weeks, months, or even seasons, and lets you filter workouts by similar types of runs to see how you’ve progressed by comparing similar runs. You’ll spot patterns from KULG graphs and insights, see whether your training is balanced, and avoid the misconception that “more = better”.
KULG helps to track intensity better
KULG provides a somewhat different perspective to harder runs by letting you keep a close eye on the progression as well as the overall proportion of the distance you’ve run with higher intensity over weeks, months, etc. Why this matters? Because harder runs stack up, and too much intensity too soon can lead to injury and other setbacks.
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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 that you can train smarter, recover better, and build towards your goals with confidence.
Want to know how your training is progressing? Try KULG free and start running with purpose.
