Running basics: Calculating pace and the four most common runs

When heading out for a run, it is commonly understood that a person is into aerobic exercise and loves running. But running enthusiasts are aware that a ‘run’ is simply an umbrella term for the many different types of runs that have their own pace. Let us have a look at them.

Base run

According to Orthology.com, a base run is a moderate length run that takes up the most slots in a runner’s workout schedule. They are done at a comfortable pace and are not meant to be very challenging. Improved endurance and aerobic capacity are some of the benefits of doing base runs.

Long run

As the name implies, long runs are conducted over longer distances than base runs. A slow pace is encouraged, as going longer distances helps in improving stamina and endurance which can come in handy for marathons and distance races. A typical long run can be considered anywhere from 5km to a full fledged 42km marathon, but this varies from person to person.

Interval run

Speed interval runs consist of short sprint bursts. A runner first warms up at the pace of base runs for a few minutes and begins the interval. This sprint interval may last for a short distance or time after which the runner returns to the earlier relaxed pace or walk until the next interval. A typical interval run has distances ranging from 100m to 1km and number of sets according to distance.

Recovery run

A recovery run is an easy, relaxing run that is usually performed within 24 hours of a long distance or interval run workout. Recovery runs may depend on a person’s capacity to run, but are generally shorter than base runs and run at much slower paces.

How to calculate pace for running?

Calculating the right pace for beginners may seem like a daunting task. However, the process is quite simple. If a person finishes a 2km run for a duration of 15 minutes, then the person has a pace of 7 minutes and 30 seconds per kilometre. Pace is simply the time taken to cover a certain amount of distance.

A few typical terms in running are 5k pace, 10k pace and so on. These paces refer to the time a person might take to complete a 5K run or 10K run. Terms like these are essential for runners who aim to participate in races or marathons. They are also beneficial for running enthusiasts as they can structure a good workout based on their pace.

Also read: This 73-year-old grandmother from Shillong is one of India’s oldest woman marathon runner