If you are new to CC or just an experienced runner who doesn’t pay attention, here’s the key to understanding the letters after your minutes on the running plans.

E = Endurance Run, so just run in your comfort zone, you shouldn’t be exhausted.

R = Rhythm Run, it’s a faster pace than E and keep the pace for the entire workout.

T = Tempo Run, this should be fast, about 30 seconds per mile slower than race pace
                         but don’t make it into a race!

F = Fartlek Run, involves some fast (race pace) running and endurance pace running

S = Strides, these are about 100 meters long and you should do 6-8 after all E and R runs
                   and before a T run

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