Checkout my article on running workout intensity, what the most common types are, and importantly how to run within these effort levels.
As a coach I give out training plans with weekly workout runs, and each of these workout runs requires running at a specific intensity. If you are able to learn how to run within these effort zones you will get the best from your training runs, and ultimately have a greater chance of achieving your goals. Click on the box below to get to the article.
Also check out my profie at Team RunRun where I am a coach.