Club timetables on RUNNING.VN list the type of every session. Here's what each one means and who it's for.

Easy run

Relaxed, conversational pace. You should be able to talk in full sentences. Most of your running (around 75–80%) should be easy. It builds your aerobic engine with little risk of injury. Great for everyone.

Social run

An easy, usually no-drop run where chatting matters more than pace, often followed by coffee. Perfect for newcomers.

Beginner / walk-run

Short run segments with walk breaks and a pacer or coach at the back. For first-timers and people returning from a break.

Long run

A steady run that is longer than your other runs of the week, typically 14–30 km for half and full marathon training, usually on weekend mornings. Builds endurance and mental toughness. Run it easy!

Tempo / threshold run

A "comfortably hard" sustained effort, for example 20–30 minutes at a pace you could hold for about an hour in a race. Raises the pace you can sustain before fatigue sets in.

Intervals

Repeated fast efforts with recovery jogs in between, e.g. 6 × 800 m with 2 minutes recovery, or 10 × 400 m. Improves speed and VO₂max. Usually done on a track or a flat loop.

Track session

Intervals on a 400 m athletics track, where distances are exact and there's no traffic. Coaches often set different targets per pace group, so don't be scared off!

Hill repeats

Short, strong uphill efforts (30–90 seconds) with an easy jog or walk back down. Builds leg strength and running economy. Bridges and flyovers work too.

Fartlek

Swedish for "speed play": unstructured bursts of faster running (to the next lamp post, the next tree…) mixed into an easy run. Fun and flexible.

Trail run

Running off-road on dirt, forest or mountain paths. Slower pace, more focus on footing and elevation. Popular around Da Lat, Son Tra, Ba Vi and Sa Pa.

Recovery run

A very short, very easy run the day after a hard session or race to loosen up.

Race-pace run

Running sections at your goal race pace so your body and mind learn the rhythm.

Run & strength

A short run combined with drills, core and strength exercises, which is great for injury prevention.

How to combine them

A balanced week for many recreational runners: two or three easy or social runs, one quality session (tempo, intervals, track or hills) and one long run. Use the calendar filters to find these session types near you.