{"id":275,"date":"2026-08-27T02:10:07","date_gmt":"2026-08-26T22:40:07","guid":{"rendered":"https:\/\/multiadam.com\/journal\/seven-types-of-running-workouts\/"},"modified":"2026-09-02T12:15:26","modified_gmt":"2026-09-02T08:45:26","slug":"seven-types-of-running-workouts","status":"publish","type":"ma_article","link":"https:\/\/multiadam.com\/en\/journal\/seven-types-of-running-workouts\/","title":{"rendered":"\u06f7 \u0646\u0648\u0639 \u062a\u0645\u0631\u06cc\u0646 \u062f\u0648\u06cc\u062f\u0646 \u0648 \u06a9\u0627\u0631\u0628\u0631\u062f \u0647\u0631\u06a9\u062f\u0627\u0645"},"content":{"rendered":"<p class=\"ma-article-intro\">\u0628\u0631\u0646\u0627\u0645\u0647 \u062f\u0648\u06cc\u062f\u0646 \u0641\u0642\u0637 \u0627\u0632 \u00ab\u062f\u0648\u06cc\u062f\u0646 \u0628\u06cc\u0634\u062a\u0631\u00bb \u0633\u0627\u062e\u062a\u0647 \u0646\u0645\u06cc\u200c\u0634\u0648\u062f. \u0647\u0631 \u0646\u0648\u0639 \u062c\u0644\u0633\u0647 \u0647\u062f\u0641 \u0645\u0634\u062e\u0635\u06cc \u062f\u0627\u0631\u062f: \u0628\u0639\u0636\u06cc\u200c\u0647\u0627 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0645\u06cc\u200c\u0633\u0627\u0632\u0646\u062f\u060c \u0628\u0639\u0636\u06cc\u200c\u0647\u0627 \u0633\u0631\u0639\u062a\u060c \u0628\u0639\u0636\u06cc\u200c\u0647\u0627 \u0627\u0642\u062a\u0635\u0627\u062f \u062f\u0648\u06cc\u062f\u0646 \u0648 \u0628\u0639\u0636\u06cc\u200c\u0647\u0627 \u0628\u0647 \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f. \u0648\u0642\u062a\u06cc \u0627\u06cc\u0646 \u062a\u0641\u0627\u0648\u062a\u200c\u0647\u0627 \u0631\u0627 \u0628\u062f\u0627\u0646\u06cc\u060c \u0647\u0645 \u0628\u0631\u0646\u0627\u0645\u0647 \u0631\u0627 \u0628\u0647\u062a\u0631 \u0645\u06cc\u200c\u0641\u0647\u0645\u06cc \u0648 \u0647\u0645 \u0631\u0627\u062d\u062a\u200c\u062a\u0631 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc \u0627\u062c\u0631\u0627\u06cc \u062f\u0631\u0633\u062a \u0647\u0631 \u062c\u0644\u0633\u0647 \u0631\u0627 \u06a9\u0646\u062a\u0631\u0644 \u06a9\u0646\u06cc.<\/p>\n<div class=\"ma-notice\"><strong>\u0646\u06a9\u062a\u0647:<\/strong> \u0627\u06cc\u0646 \u0645\u0637\u0627\u0644\u0628 \u0622\u0645\u0648\u0632\u0634\u06cc\u200c\u0627\u0646\u062f \u0648 \u062c\u0627\u06cc \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u0646\u0648\u06cc\u0633\u06cc \u0641\u0631\u062f\u06cc \u0631\u0627 \u0646\u0645\u06cc\u200c\u06af\u06cc\u0631\u0646\u062f. \u0634\u062f\u062a\u060c \u062d\u062c\u0645 \u0648 \u067e\u06cc\u0634\u0631\u0648\u06cc \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627\u06cc\u062f \u0628\u0627 \u0633\u0627\u0628\u0642\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc\u060c \u0647\u062f\u0641\u060c \u062e\u0648\u0627\u0628\u060c \u062a\u063a\u0630\u06cc\u0647 \u0648 \u0648\u0636\u0639\u06cc\u062a \u0628\u062f\u0646\u06cc \u0647\u0631 \u0641\u0631\u062f \u0647\u0645\u0627\u0647\u0646\u06af \u0634\u0648\u062f.<\/div>\n<h2>\u06f1) Easy Run<\/h2>\n<p>\u062f\u0648\u06cc\u062f\u0646 \u0622\u0633\u0627\u0646 \u0628\u0631\u0627\u06cc \u0633\u0627\u062e\u062a \u062d\u062c\u0645 \u0628\u0627 \u0641\u0634\u0627\u0631 \u06a9\u0646\u062a\u0631\u0644\u200c\u0634\u062f\u0647 \u0627\u0633\u062a. \u0627\u06cc\u0646 \u062c\u0644\u0633\u0647 \u0628\u0627\u06cc\u062f \u0648\u0627\u0642\u0639\u0627\u064b \u0622\u0633\u0627\u0646 \u0628\u0645\u0627\u0646\u062f \u062a\u0627 \u0647\u0645 \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0631\u0627 \u062e\u0631\u0627\u0628 \u0646\u06a9\u0646\u062f \u0648 \u0647\u0645 \u0628\u0647 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0632\u0645\u0627\u0646 \u0631\u0648\u06cc \u067e\u0627 \u06a9\u0645\u06a9 \u06a9\u0646\u062f. \u0631\u0627\u0647\u0646\u0645\u0627\u06cc \u062d\u0631\u06a9\u062a: <a class=\"ma-v54-inline-guide\" href=\"https:\/\/multiadam.com\/en\/exercises\/easy-run\/\">Easy Run \u2197<\/a><\/p>\n<h2>\u06f2) Long Run<\/h2>\n<p>\u0644\u0627\u0646\u06af\u200c\u0631\u0627\u0646 \u0628\u0631\u0627\u06cc \u062a\u0648\u0633\u0639\u0647 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0645\u0648\u0645\u06cc \u0648 \u062a\u062d\u0645\u0644 \u0645\u062f\u062a \u0637\u0648\u0644\u0627\u0646\u06cc \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0634\u062f\u062a \u0622\u0646 \u0645\u0639\u0645\u0648\u0644\u0627\u064b \u06a9\u0646\u062a\u0631\u0644\u200c\u0634\u062f\u0647 \u0627\u0633\u062a\u060c \u0627\u0645\u0627 \u0637\u0648\u0644 \u0632\u0645\u0627\u0646 \u0628\u0627\u0639\u062b \u0645\u06cc\u200c\u0634\u0648\u062f \u0646\u0642\u0634 \u0645\u0647\u0645\u06cc \u062f\u0631 \u0622\u0645\u0627\u062f\u0647\u200c\u0633\u0627\u0632\u06cc \u062f\u0648\u0646\u062f\u0647 \u0628\u0631\u0627\u06cc \u0645\u0633\u0627\u0628\u0642\u0647 \u06cc\u0627 \u0641\u0627\u0632\u0647\u0627\u06cc \u067e\u06cc\u0634\u0631\u0641\u062a\u0647\u200c\u062a\u0631 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f. \u0631\u0627\u0647\u0646\u0645\u0627: <a class=\"ma-v54-inline-guide\" href=\"https:\/\/multiadam.com\/en\/exercises\/long-run\/\">Long Run \u2197<\/a><\/p>\n<h2>\u06f3) Tempo Run<\/h2>\n<p>\u062a\u0645\u0631\u06cc\u0646 \u062a\u0645\u067e\u0648 \u0645\u0639\u0645\u0648\u0644\u0627\u064b \u0628\u0627 \u0647\u062f\u0641 \u062a\u062d\u0645\u0644 \u0634\u062f\u062a \u0628\u0627\u0644\u0627\u062a\u0631 \u0648 \u062d\u0641\u0638 \u062a\u0644\u0627\u0634 \u067e\u06cc\u0648\u0633\u062a\u0647 \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u0634\u0648\u062f. \u062a\u0645\u067e\u0648 \u00ab\u0641\u0634\u0627\u0631 \u06cc\u06a9\u0646\u0648\u0627\u062e\u062a \u0627\u0645\u0627 \u06a9\u0646\u062a\u0631\u0644\u200c\u0634\u062f\u0647\u00bb \u0627\u0633\u062a\u061b \u0646\u0647 \u0627\u0633\u067e\u0631\u06cc\u0640\u0646\u062a \u0627\u0633\u062a \u0648 \u0646\u0647 Easy Run. \u0631\u0627\u0647\u0646\u0645\u0627: <a class=\"ma-v54-inline-guide\" href=\"https:\/\/multiadam.com\/en\/exercises\/tempo-run\/\">Tempo Run \u2197<\/a><\/p>\n<h2>\u06f4) Interval<\/h2>\n<p>\u0627\u06cc\u0646\u062a\u0631\u0648\u0627\u0644\u200c\u0647\u0627 \u062a\u06a9\u0631\u0627\u0631\u0647\u0627\u06cc \u06a9\u0648\u062a\u0627\u0647 \u06cc\u0627 \u0645\u062a\u0648\u0633\u0637 \u0628\u0627 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0645\u0634\u062e\u0635 \u0647\u0633\u062a\u0646\u062f \u0648 \u0628\u06cc\u0634\u062a\u0631 \u0628\u0631\u0627\u06cc \u062a\u0648\u0633\u0639\u0647 \u0633\u0631\u0639\u062a\u060c VO2max\u060c \u062a\u0648\u0627\u0646\u0627\u06cc\u06cc \u062d\u0641\u0638 Pace \u0628\u0627\u0644\u0627 \u0648 \u062a\u062d\u0645\u0644 \u062c\u0644\u0633\u0647\u200c\u0647\u0627\u06cc \u0628\u0627\u06a9\u06cc\u0641\u06cc\u062a \u0628\u0647 \u06a9\u0627\u0631 \u0645\u06cc\u200c\u0631\u0648\u0646\u062f. \u0631\u0627\u0647\u0646\u0645\u0627: <a class=\"ma-v54-inline-guide\" href=\"https:\/\/multiadam.com\/en\/exercises\/interval-run\/\">Interval Run \u2197<\/a><\/p>\n<h2>\u06f5) Hill Repeats<\/h2>\n<p>\u062a\u06a9\u0631\u0627\u0631\u0647\u0627\u06cc \u0633\u0631\u0628\u0627\u0644\u0627\u06cc\u06cc \u0639\u0644\u0627\u0648\u0647 \u0628\u0631 \u0641\u0634\u0627\u0631 \u0642\u0644\u0628\u06cc\u200c\u0639\u0631\u0648\u0642\u06cc\u060c \u0631\u0648\u06cc \u062a\u0648\u0644\u06cc\u062f \u0646\u06cc\u0631\u0648\u060c \u0648\u0636\u0639\u06cc\u062a \u0628\u062f\u0646 \u0648 \u0642\u062f\u0631\u062a \u06af\u0627\u0645 \u0647\u0645 \u0627\u062b\u0631 \u062f\u0627\u0631\u0646\u062f. \u0634\u06cc\u0628 \u0628\u0627\u0639\u062b \u0645\u06cc\u200c\u0634\u0648\u062f \u0628\u0631\u062e\u06cc \u0627\u06cc\u0631\u0627\u062f\u0647\u0627\u06cc \u0645\u06a9\u0627\u0646\u06cc\u06a9\u06cc \u0631\u0627\u062d\u062a\u200c\u062a\u0631 \u062f\u06cc\u062f\u0647 \u0648 \u0627\u0635\u0644\u0627\u062d \u0634\u0648\u0646\u062f. \u0631\u0627\u0647\u0646\u0645\u0627: <a class=\"ma-v54-inline-guide\" href=\"https:\/\/multiadam.com\/en\/exercises\/hill-repeats\/\">Hill Repeats \u2197<\/a><\/p>\n<h2>\u06f6) Recovery Run<\/h2>\n<p>\u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc\u200c\u0631\u0627\u0646 \u0628\u0631\u0627\u06cc \u0631\u0648\u0632\u0647\u0627\u06cc \u0628\u06cc\u0646 \u062f\u0648 \u062c\u0644\u0633\u0647 \u0645\u0647\u0645 \u06cc\u0627 \u067e\u0633 \u0627\u0632 \u0628\u0627\u0631 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0628\u0627\u0644\u0627\u062a\u0631 \u0645\u0641\u06cc\u062f \u0627\u0633\u062a. \u0627\u06cc\u0646 \u062f\u0648\u06cc\u062f\u0646 \u0628\u0627\u06cc\u062f \u0627\u0632 Easy Run \u0647\u0645 \u0633\u0628\u06a9\u200c\u062a\u0631 \u062d\u0633 \u0634\u0648\u062f \u0648 \u0647\u062f\u0641 \u0627\u0635\u0644\u06cc\u200c\u0627\u0634 \u0628\u0627\u0632\u06af\u0631\u062f\u0627\u0646\u062f\u0646 \u0628\u062f\u0646 \u0628\u0647 \u0648\u0636\u0639\u06cc\u062a \u0645\u0646\u0627\u0633\u0628 \u0628\u0631\u0627\u06cc \u0627\u062f\u0627\u0645\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u0627\u0633\u062a. \u0631\u0627\u0647\u0646\u0645\u0627: <a class=\"ma-v54-inline-guide\" href=\"https:\/\/multiadam.com\/en\/exercises\/recovery-run\/\">Recovery Run \u2197<\/a><\/p>\n<h2>\u06f7) Strides<\/h2>\n<p>\u0627\u0633\u062a\u0631\u0627\u06cc\u062f\u0647\u0627 \u0634\u062a\u0627\u0628\u200c\u0647\u0627\u06cc \u06a9\u0648\u062a\u0627\u0647\u060c \u06a9\u0646\u062a\u0631\u0644\u200c\u0634\u062f\u0647 \u0648 \u0628\u0627\u06a9\u06cc\u0641\u06cc\u062a \u0647\u0633\u062a\u0646\u062f. \u062d\u062c\u0645\u0634\u0627\u0646 \u06a9\u0645 \u0627\u0633\u062a\u060c \u0627\u0645\u0627 \u0628\u0631\u0627\u06cc \u0633\u0631\u0639\u062a \u0639\u0635\u0628\u06cc\u200c\u0639\u0636\u0644\u0627\u0646\u06cc\u060c \u0631\u06cc\u062a\u0645 \u0648 \u062a\u06a9\u0646\u06cc\u06a9 \u062f\u0648\u06cc\u062f\u0646 \u0628\u0633\u06cc\u0627\u0631 \u0627\u0631\u0632\u0634\u0645\u0646\u062f\u0646\u062f. \u0631\u0627\u0647\u0646\u0645\u0627: <a class=\"ma-v54-inline-guide\" href=\"https:\/\/multiadam.com\/en\/exercises\/strides\/\">Strides \u2197<\/a><\/p>\n<h2>\u0686\u0637\u0648\u0631 \u0627\u06cc\u0646\u200c\u0647\u0627 \u0631\u0627 \u06a9\u0646\u0627\u0631 \u0647\u0645 \u0628\u0686\u06cc\u0646\u06cc\u0645\u061f<\/h2>\n<p>\u0646\u06a9\u062a\u0647 \u0645\u0647\u0645 \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0647\u0631 \u062c\u0644\u0633\u0647 \u0628\u0627\u06cc\u062f \u0647\u0648\u06cc\u062a \u062e\u0648\u062f\u0634 \u0631\u0627 \u062d\u0641\u0638 \u06a9\u0646\u062f. \u0627\u06af\u0631 Easy Run \u0631\u0627 \u062a\u0646\u062f \u0628\u062f\u0648\u06cc\u060c \u06cc\u0627 \u062a\u0645\u067e\u0648 \u0631\u0627 \u0628\u06cc\u200c\u0633\u0627\u062e\u062a\u0627\u0631 \u0627\u062c\u0631\u0627 \u06a9\u0646\u06cc\u060c \u06a9\u0627\u0631\u06a9\u0631\u062f \u062c\u0644\u0633\u0647 \u0627\u0632 \u0628\u06cc\u0646 \u0645\u06cc\u200c\u0631\u0648\u062f. \u062a\u0627\u0632\u0647\u200c\u06a9\u0627\u0631\u0647\u0627 \u0645\u0639\u0645\u0648\u0644\u0627\u064b \u0627\u0632 \u062d\u062c\u0645 \u0622\u0633\u0627\u0646 \u0648 \u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0628\u06cc\u0634\u062a\u0631 \u0633\u0648\u062f \u0645\u06cc\u200c\u0628\u0631\u0646\u062f\u060c \u062f\u0631 \u062d\u0627\u0644\u06cc \u06a9\u0647 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646 \u0628\u0627\u062a\u062c\u0631\u0628\u0647\u200c\u062a\u0631 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u062a\u062f\u0631\u06cc\u062c\u0627\u064b Tempo\u060c Interval \u0648 Hill Repeats \u0631\u0627 \u0628\u06cc\u0634\u062a\u0631 \u0648\u0627\u0631\u062f \u0628\u0631\u0646\u0627\u0645\u0647 \u06a9\u0646\u0646\u062f.<\/p>\n<h2>\u06cc\u06a9 \u0642\u0627\u0646\u0648\u0646 \u06a9\u0627\u0631\u0628\u0631\u062f\u06cc<\/h2>\n<p>\u067e\u0634\u062a \u0633\u0631 \u0647\u0645 \u06af\u0630\u0627\u0634\u062a\u0646 \u0686\u0646\u062f \u062c\u0644\u0633\u0647 \u0633\u062e\u062a\u060c \u0645\u0639\u0645\u0648\u0644\u0627\u064b \u06a9\u06cc\u0641\u06cc\u062a \u0631\u0627 \u067e\u0627\u06cc\u06cc\u0646 \u0645\u06cc\u200c\u0622\u0648\u0631\u062f. \u0628\u06cc\u0634\u062a\u0631 \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u0647\u0627\u06cc \u062e\u0648\u0628 \u0628\u06cc\u0646 \u062c\u0644\u0633\u0647\u200c\u0647\u0627\u06cc \u06a9\u06cc\u0641\u06cc\u060c \u0631\u0648\u0632\u0647\u0627\u06cc \u0622\u0633\u0627\u0646 \u06cc\u0627 Recovery \u0645\u06cc\u200c\u06af\u0630\u0627\u0631\u0646\u062f \u062a\u0627 \u0633\u0627\u0632\u06af\u0627\u0631\u06cc \u0648\u0627\u0642\u0639\u06cc \u0631\u062e \u062f\u0647\u062f.<\/p>\n<h2>\u0645\u0646\u0627\u0628\u0639<\/h2>\n<ul class=\"ma-source-box\">\n<li><a href=\"https:\/\/www.trainingpeaks.com\/blog\/speed-work-vs-endurance-running\/\" target=\"_blank\" rel=\"noopener noreferrer\">TrainingPeaks \u2014 Speed Work vs. Endurance Running<\/a><\/li>\n<li><a href=\"https:\/\/www.trainingpeaks.com\/blog\/getting-up-to-speedwork\/\" target=\"_blank\" rel=\"noopener noreferrer\">TrainingPeaks \u2014 4 Speed Workouts Every Runner Needs<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>\u0627\u0632 Easy \u0648 Long \u062a\u0627 Tempo \u0648 Intervals\u061b \u0647\u0631 \u0646\u0648\u0639 \u062f\u0648\u06cc\u062f\u0646 \u0686\u0647 \u0647\u062f\u0641\u06cc \u062f\u0627\u0631\u062f \u0648 \u06a9\u062c\u0627 \u0628\u0647\u200c\u06a9\u0627\u0631 \u0645\u06cc\u200c\u0622\u06cc\u062f\u061f<\/p>","protected":false},"author":1,"featured_media":289,"template":"","ma_article_category":[77,40],"class_list":["post-275","ma_article","type-ma_article","status-publish","has-post-thumbnail","hentry","ma_article_category-training-basics","ma_article_category-running"],"_links":{"self":[{"href":"https:\/\/multiadam.com\/en\/wp-json\/wp\/v2\/ma_article\/275","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/multiadam.com\/en\/wp-json\/wp\/v2\/ma_article"}],"about":[{"href":"https:\/\/multiadam.com\/en\/wp-json\/wp\/v2\/types\/ma_article"}],"author":[{"embeddable":true,"href":"https:\/\/multiadam.com\/en\/wp-json\/wp\/v2\/users\/1"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/multiadam.com\/en\/wp-json\/wp\/v2\/media\/289"}],"wp:attachment":[{"href":"https:\/\/multiadam.com\/en\/wp-json\/wp\/v2\/media?parent=275"}],"wp:term":[{"taxonomy":"ma_article_category","embeddable":true,"href":"https:\/\/multiadam.com\/en\/wp-json\/wp\/v2\/ma_article_category?post=275"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}