Tempo? Fartlek? Recovery run? What the?!

When I first started running, these words made me feel like I’d accidentally walked into a secret club where everyone else knew the language. When I printed out my first running plan in preparation for my first official 10k race, I would be constantly Googling the terms on the training plan; always wondering if I I had them right. 

If you’ve ever felt confused by running lingo, you’re not alone. This post is here to clear things up—no jargon, no pressure. Just a simple guide to help you feel more confident in your running journey.

Let’s break it down together.

  Easy Run

What it is: A relaxed-pace run where you can breathe and chat comfortably.

When to use it: Most of your runs should be easy, especially when you’re just starting out. Steal This 5-Run Plan for Beginners and get a beginner-friendly run plan to get you started. If you can't seem to catch your breath, you're running too fast. Slow it down to get back in easy run territory.

My take: These runs are the heart of your training. And guess what? Going slow is not a weakness—it’s a smart strategy. If you focus most of your runs as being easy runs this will give you confidence to continue running and really build the habit. Too many hard runs and you'll either get injured or discouraged thinking that running is harder than it really needs to be. And don't be afraid to use walk breaks too in your easy runs to keep them easy.

 Long Run

What it is: The longest run of your week. It builds endurance, not speed.

When to use it: Usually once a week, often on weekends.

My take: “Long” is relative. For some, it’s 3K. For others, it’s 10K. It doesn’t matter. What matters is you’re out there doing it. Curious how to grow your miles/kilometers step by step? Check out How to Start Running When You're Out of Shape in 4 Steps for beginner-friendly guidance. I especially love long runs because they are slower paced, and they give me plenty of me-time!

  Tempo Run

What it is: A run at a “comfortably hard” pace—you’re working, but not sprinting. You can say a few words, but you’re definitely not singing.

When to use it: Once in a while, to challenge your pace and build stamina.

My take: Think of it as pushing a little, but not punishing yourself. You’re showing up strong, not suffering. I especially like these runs to build up my mental toughness. Keeping the tempo pace is often more of a mental game than it is a physical one.

  Intervals

What it is: Short bursts of faster running followed by walking or jogging to recover—then you repeat.

When to use it: To build speed and stamina, or if you get bored easily and want some variety.

My take: Great for beginners and super customizable. Start with 30 seconds of running and 90 seconds of walking. You’re in control. They're the runs I probably feel most bi-polar about: I dread them when I see them on my training plan, but I am the proudest when I complete them! They are tough (physically and mentally), but so rewarding!

  Fartlek

What it is: A Swedish word meaning “speed play.” It’s an unstructured way to mix fast and slow running.

When to use it: When you want to have fun and test your limits without a strict plan.

My take: Yes, it sounds funny (feel free to giggle). But it’s actually one of my favorite ways to spice up a run—pick a tree in the distance and run to it, then slow down. Repeat as you wish.

  Recovery Run

What it is: A slow, short run done the day after a harder run or workout. It keeps you moving without adding stress to your body.

When to use it: When your legs are a little tired but you want to stay in the habit.

My take: You’re not chasing pace here. You’re giving your body love and movement, and that’s more than enough. Every time I do a Recovery run the day after a Long run, I am utterly amazed at what the human body can do. I'm always surprised that my body can actually go out there again and run - Recovery runs will show you just that.

  Cadence

What it is: The number of steps you take per minute while running.

When to use it: Not essential for beginners, but it can be helpful later if you want to improve efficiency.

My take: Don’t overthink this one. Your body will naturally adjust as you run more. Just be aware that smaller, quicker steps often feel smoother and reduce injury risk.

 Cross-Training

What it is: Any non-running activity (like biking, swimming, yoga, walking) that supports your running goals.

When to use it: On rest days or when you want to move without the impact of running.

My take: Running isn’t the only way to become a better runner. Moving your body in different ways keeps things fresh and helps prevent injuries. For ideas on building a sustainable routine with cross-training mixed in, check out Why Sundays Are the Secret to a Stronger Running Routine to see how I plan my week including recovery days.

  Taper

What it is: A period (usually 1–2 weeks) before a race when you reduce your mileage to let your body rest and get ready.

When to use it: Before a big race, especially if you’ve been training consistently.

My take: Tapering can feel weird—like you’re “losing fitness.” But trust me, your body needs it to show up strong on race day. You’ve earned the rest. Taper probably deserves an entire blog post, but for now just remember to take it a little easier before your big race.

  Final Thoughts

Learning the language of running definitely makes things less confusing or intimidating. And once you get the hang of these terms, you’ll see that running isn’t about perfection—it’s about progress, curiosity, and showing up for yourself, one step at a time.

You don’t need to memorize it all today. Bookmark this page. Come back when you’re curious. You’re doing great.