Glossary of Running Terminology

Long Run - Long runs are easy runs that test your endurance boundaries. They are performed at a "conversational" pace, meaning that you can talk and run at the same time. They can be as short as 20 minutes or as long as 3 hours. It just depends on your ability level and time! While building your long runs, feel free to take short walking breaks. Time on your feet is what's important, not pace. Heart rate target zone is less than or equal to 75% of maximum.

Speed Work - Short, fast intervals with recovery jogs or walks between; increases your leg turnover and maximizes your stamina and race confidence. Depending on your event, recovery could be long (fulls) or short.

Stamina Workouts - Stamina workouts are steady runs that will help you feel strong as you go long. These runs are "moderately hard," and slightly faster than conversational pace. A good stamina workout might involve alternating periods of running strong for 4-8 minutes with periods of jogging for 1-3 minutes, for a total of up to 30 minutes. Heart rate target zone is 80-85% of maximum.

Fartlek - Swedish word for speedplay; workout includes faster running mixed with slower running; adds variety to training and can be performed in any setting.

Interval (Repeats) - Type of workout where a set distance is run repeatedly with a recovery jog between; for example 6 times 400 meters with 100 meters recovery jog. Training in which short, fast "repeats" or "repetitions" often 200 to 800 meters, are alternated with slow "intervals" of jogging for recovery; usually based on a rigid format such as "six times 400 meters fast [these are the repeats] with 400-meter recovery jogs [the intervals]," interval training builds speed and endurance.

Tempo - Type of workout to improve the lactate threshold; usually consists of 15-30 minutes of running at the lactate threshold speed; Sustained effort training runs, usually 20 to 30 minutes in length, at 10 to 15 seconds per mile slower than 10-K race pace. Another way to gauge the pace of tempo runs: a pace about midway between short-interval training speed and your easy running pace.

Strides - Short, fast, but controlled runs of 50 to 150 meters. Strides, which are used both in training and to warm up before a race, build speed and efficiency.

Recovery Pace - A very easy pace at which you can comfortably talk--if you cannot maintain a conversation, you are going TOO FAST. Heart rate should be in Zone 1.

Comfortably Hard Pace - A faster pace at which you can still talk, but it is more difficult. Breathing is rhythmic and faster, but in control. This can be maintained for 20 minutes or more when fit. Heart rate should be in Zone 2.

Fast Pace - This is near the pace you would go in a 1 mile race. Faster than comfortably hard, but still with good form. Heart rate should be in Zone 3.

Race Pace - Pace at which you intend to run your target race. This should fall somewhere between Comfortably Hard and Fast paces.

Cross Training - Anything except your normal sport discipline. Your choice of mode: swim, cycle, yoga, hike, XC ski, snowshoe, row, aerobics class, stair climb, etc. Easy to moderately hard effort (RPE 1-6 on 10 scale). Avoid anaerobic effort. Can combine 2 or more modes into one workout.

RPE - This acronym means Rating of Perceived Exertion. It's often better to use a more subjective training guide which takes into account your physical and emotional state in determining your individual workout intensity, rather than relying on an objective (arbitrary, really) percentage of age-predicted maximum heartrate.