Maintenance Run: a run to keep your level of fitness. You put these workouts into your routine to continue working your legs and lungs. The distance is less than your long run and the intensity is less than your speed workout.
Yesterday, I just had to run. I had nothing in mind. I didn't have time for a distance run nor a speed workout. What's left? A maintenance run. Sometimes called an easy run.
As soon as I stepped out the door, it started raining. It wasn't lightning, so I kept going. Four miles sounded like a good idea.
I didn't do a warmup due to my time constraints. I kept my strides very short and my turnover rate very high. This is a hard way to run, but it keeps stress off your joints.
4 miles in 34 minutes