So no matter wat arrow u use, you get the same xp if you hit the same damage.
But the pr0er the arrow u use, the more ranged strength and ranged atk bonus you have, so the higher the chance of hitting higher. In some way, you can think you will get more xp with pr0er arrows.
On training side, (I believed that you're f2p right?) use iron arrow is already good enough to train with. If you're on the weathy side, use steel, or even mithril arrows. Addy/Rune Arrows are normally for pk, no one use them for training, as they are too expensive for that.
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