Learn the difference between tempo runs and easy runs, when to use each, and how they impact your endurance training
An easy run is performed at a low intensity where effort feels comfortable and sustainable. It usually sits in Zone 2 and focuses on building aerobic capacity, improving recovery, and increasing overall training volume. Easy runs form the foundation of endurance training and allow you to accumulate consistent work without excessive fatigue.
A tempo run is performed at a higher intensity, close to your lactate threshold. It is a controlled but demanding effort that improves your ability to sustain faster paces for longer. Tempo runs are structured and typically shorter than easy runs, but they provide a strong stimulus for performance improvement.
Easy runs should make up the majority of your weekly training. Tempo runs are used strategically to improve threshold and should be placed on key workout days. Balancing both is essential for long-term progress.
Endurly helps you balance easy and tempo sessions in structured training plans.
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