Types of Run Workouts & Their Purpose

RECOVERY RUN (RR)

Recovery Runs are prescribed as a way to keep the muscles “loose” and aid in the recovery process. These workouts

are characterised by low intensity (4-5/10 RPE) for relatively short amounts of time (40-60 minutes).

ENDURANCE RUN (ER)

These runs are characterised by exercising at a low intensity (5-6 RPE) and for long periods of time.

Remember, this based on RPE, not pace. Therefore, when running uphills, it is important to remember that you need to slow down to not have your RPE creep into SSR or TR levels.

STEADY STATE RUN (SSR)

The focus of SSR’s is to develop your aerobic fitness. This takes place at an intensity higher than an ER but below your LT (Lactate Threshold) – around a 7 RPE. Sometimes you may see a SSR within an ER (Endurance Run)

TEMPO RUN (TR)

This workout is performed at, or slightly below your LT (Lactate Threshold) and around an 8-9 RPE. These workouts are important for becoming faster by way of improving your ability to process and utilise lactate.

RUNNING INTERVALS (RI)

These intervals are performed at your VO2 Max (10/10 RPE). The goal is to run at your highest intensity possible for the duration of each effort. It is advised to perform a 15-30 minute warm-up (at ER effort) and several strides prior to beginning of your RI workout. While RI’s can be performed anywhere, it is preferable to perform them uphill – especially when building fitness, as it enables you to increase your workload and reach your VO2 Max more consistently versus on a track or treadmill. Running RI’s uphill also reduces the chance for injury as opposed to RI’s on flat or downhill terrain.

Rate of Perceived Exertion (RPE) Scale

The RPE scale helps you gauge the intensity of your exercise based on how you feel. Here's a simplified guide:

  • RPE 1 – Very Light: Minimal effort, such as easy walking.

  • RPE 2–3 – Light: Comfortable pace; you can maintain this effort for hours and converse easily.

  • RPE 4–5 – Moderate: Breathing becomes noticeable; you can speak in full sentences but with some effort.

  • RPE 6–7 – Hard: Breathing is deep and labored; speaking is possible but requires effort.

  • RPE 8–9 – Very Hard: Breathing is rapid; speaking more than a few words is challenging.

  • RPE 10 – Maximum: All-out effort; you're out of breath and can only sustain this intensity briefly.