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Running Terminology


Fartlek is Swedish for "speed play"; a mixture of slow running, running at a moderate pace and short, fast bursts. It's an unstructured way to increase speed and endurance.


Intervals are where you run short, fast "repeats" or "repetitions" typically from 200 to 800 meters and alternate with slow "intervals" of jogging for recovery. A workout might consist of something like "six times 400 meters fast with 400-meter recovery jogs. Interval training builds speed and endurance.


Similar to a fartlek, pick-ups are Accelerations done during a run but typically in shorter durations. Pick-ups usually done during an easy workout and help to improve your leg turn-over


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

Tempo runs

A tempo run typically starts with a warm-up followed by a sustained effort, usually 20 to 30 minutes in length, at 10 to 15 seconds per mile slower than 10-K race pace. Finish with a cool-down jog.

Warm up

A warm up consists of 5 to 20 minutes of easy running or jogging. Helps to prevent injury by warming up your body before pushing it hard.

Cool down

A cool down is performed after a workout or race, and should consist of slow running or jogging. It helps to loosen up the muscles at the end of the workout.