---
title: Build 2 Workout Types
description: "| Workout Type | Recommended Duration | Weekly Frequency | Recommended Intensity | | --- | --- | --- | --- | | Endurance Runs | 90-120 minutes | 1 time | High (80-90% of threshold) | | Tempo Runs…"
url: "https://mindfulrunner.co.za/docs/build-2-workout-types/"
updated: "2025-09-02"
category: Coaching / Workout Types
---

# Build 2 Workout Types

| Workout Type | Recommended Duration | Weekly Frequency | Recommended Intensity |
| --- | --- | --- | --- |
| Endurance Runs | 90-120 minutes | 1 time | High (80-90% of threshold) |
| Tempo Runs | 20-60 minutes | 1-2 times | High (85-95% of threshold) |
| Interval Workouts | Varied, up to 60 minutes total | 1-2 times | High (80-90% of threshold) |
| Easy Runs | 30-60 minutes | 2-3 times | Moderate (70-80% of threshold) |
| Race-Pace Runs | 20-40 minutes | 1 time | High (90-100% of race pace) |
| Hill Repeats | 60-90 seconds per repeat | 1 time | High (80-90% of threshold) |
| Fartlek Runs | 30-60 minutes | 1 time | Variable (mix of low and high intensities) |
| Speed Skill Workouts | 20-30 minutes | 1-2 times | High (80-90% of threshold) |
| Strength Training (Circuit Training) | 20-30 minutes | 1-2 times | Moderate (60-70% of max lift) |
| Flexibility and Mobility Work | 15-30 minutes | Daily as possible | Low to Moderate |

Build 2 workouts

## Build 2 Workout recommendations

The recommended intensity for the Strength Training workout is provided as a percentage of maximum lift, not threshold. These are general recommendations and the specifics can vary based on the individual’s fitness level, response to training, and running goals.

## Endurance runs

### Fast Finish Long Run

After a 10-minute warm-up, run at a comfortable, steady pace for the first half of the run. For the second half of the run, gradually pick up the pace until you're running at a high intensity for the last 15-20 minutes. This run helps simulate the fatigue of the late stages of a race.

## Tempo Runs

### Continuous Tempo Run

After a 10-minute warm-up, run for 40-60 minutes at a high intensity. This run should feel like a sustained effort, but not an all-out sprint. Finish with a 10-minute cool-down jog.

## Race-Pace Runs

### Race Pace Intervals

After a 10-minute warm-up, run for 10 minutes at your estimated race pace, then recover for 2 minutes at an easy pace. Repeat this cycle 2-3 times. Finish with a 10-minute cool-down jog.

The other workout types in Build 2 can be performed in a similar way as described in previous bases, with minor adjustments in duration and intensity based on the individual's progress and fitness level. The [FOCUS](https://mindfulrunner.co.za/encyclopedia/focus/) during this phase is on fine-tuning race-specific fitness, so workouts will typically be more intense and closely simulate the demands of the goal race.