When it comes to running, understanding the differences between easy runs vs. workout runs can significantly impact your training and overall fitness. Both types of runs play crucial roles in any training program, yet they serve different purposes and offer distinct benefits.

Here is what sets them apart and how you can use them to improve your running performance.

What Are Easy Runs?

As the name suggests, easy runs are relaxed, low-intensity runs that form the foundation of most training programs. They are typically performed at a conversational pace, meaning you should be able to chat with a running partner without getting out of breath.

Cowley / Pexels / The intensity of an easy run is about 3-4 on a scale of 10, or roughly 60-70% of your maximum heart rate.

However, the primary goal of easy runs is to build your aerobic base without placing undue stress on your body. These runs are crucial for recovery, as they promote blood flow to your muscles.

Despite their laid-back nature, easy runs are anything but insignificant. They usually make up about 80% of your weekly mileage and are essential for long-term endurance.

What Are Workout Runs?

In contrast, workout runs are more intense and structured. These runs include a variety of sessions such as tempo runs, interval training, and hill repeats. The focus during workout runs is on improving speed, strength, and overall running efficiency.

Unlike easy runs, workout runs are performed at a higher intensity, often around 7-9 on the effort scale or closer to 85-95% of your maximum heart rate.

Workout runs are designed to push your limits. They teach your body to handle the stress of running at a faster pace, which helps you improve your lactate threshold, VO2 max, and running economy.

The Differences Between Easy Runs vs. Workout Runs

The key differences between easy runs vs. workout runs lie in their purpose, intensity, and impact on your body. Easy runs focus on endurance, recovery, and building a strong aerobic base. They are low-intensity, stress-free sessions that allow you to cover more miles without the risk of overtraining.

Will / Pexels / While easy runs are essential for overall endurance, workout runs are the key to unlocking speed and strength, helping you to run faster and more efficiently in races.

These runs are perfect for enhancing cardiovascular health and keeping muscles supple and injury-free.

Conversely, workout runs are all about pushing your limits and improving performance. They are high-intensity sessions that demand more from your body, both mentally and physically.

What Are the Benefits of Easy Runs?

The benefits of easy runs are often underestimated, but they are incredibly important for any runner, regardless of experience level. First, easy runs enhance your aerobic capacity. Thus, allowing your body to become more efficient at using oxygen during exercise.

Another major benefit is the recovery aspect. Easy runs promote active recovery by increasing blood flow to your muscles, which helps to remove metabolic waste and deliver nutrients needed for muscle repair. This aids in quicker recovery from hard workout sessions and reduces the risk of injury.

What Are the Benefits of Workout Runs?

Easy runs vs. workout runs serve different purposes. Workout runs are more challenging. They offer a different set of benefits that are essential for improving your overall running performance. One of the primary advantages is the enhancement of your anaerobic capacity.

Workout runs push your body to work without sufficient oxygen, training your muscles to handle the buildup of lactate and delay the onset of fatigue. So, by regularly incorporating workout runs into your training, you can run faster without expending additional energy.

How to Incorporate Both Into Your Training

A common approach is the 80/20 rule, where 80% of your weekly mileage consists of easy runs, and 20% is dedicated to workout runs.

On easy days, focus on running at a comfortable, steady pace. Don’t worry about speed or distance. Just enjoy the run and allow your body to recover. On workout days, however, be prepared to challenge yourself.