Zone 1 Running Training
Zone 1 is used for the warm-ups, loosen downs as well as for active recovery between hard intervals.
Zone 1 is used during:
- the Warm-Up (WU:)
- the Loosen Down (LD:)
- for active recovery between hard intervals, and
- for planned walking within long runs
Warm-Up
In all our training plans the warm-up start with at least 8 minutes in Zone 1 which we set at 55-60% of MHR. During base building phases and when we are preparing our athletes for multi-day events, the Zone 1 warm-up running can even be as long as 30 minutes.
Loosen Down
Although there isn’t very much literature proving the effectiveness of loosening down, we insist on each session ending with gradual slowing. For the Loosen Down (LD:) we use a zone of 50-60% MHR
Recovery within sets
Depending on the training period an athlete is in, the recovery section of interval training sets can be done in Zone 1
Planned Walking
When we increase the duration of the long runs for our Novice athletes, we like to break up the running with planned walks of 3 to 5 minutes in Zone 1. This allows new athletes to accomplish longer without more physical stress. This is also a useful training tactic for Ultra Trail and Road running.
Zone 2 Running Training
Zone 2 is used general aerobic endurance conditioning
Zone 1 is used during:
- the Warm-Up (WU:)
- for Recovery Runs
- for active recovery between hard intervals, and
- for long slow distance (LSD) runs.
Warm-Up
For a training session where the focus might be Zone 3, 4 or 5 work, it is prudent to extend the duration and progressively increase your pace during the warm-up.
Recovery within sets
For training sessions where work intervals in either Zone 4 or 5 are being performed, the recovery is usually performed in Zone 2.
Recovery runs
Active recovery training or Recovery Runs are performed after races or very hard sessions.
The goal of the sessions is to “get the blood flowing” or to “ease the stiffness in the legs”.
The duration of the session is no longer than 45 minutes and the intensity is Zone 2.
Long Slow Distance (LSD)
Long Slow Distance (LSD) runs are one of the key sessions for every endurance runner. Unfortunately, far too many runners do these sessions at a pace that is too hard.
For most of the LSD runs, we prescribe a zone of 60-75% of MHR. We recommend that athletes stay between 60 and 70% on the flat and downhill sections and allow the heart rate to drift up to 75% on the uphills.
Zone 3 Running Training
Zone 3 is used for muscular endurance training.
- Warm-Up
- Muscular Endurance (ME)
- Fartlek Sessions
- Tempo Sessions
Warm-Up
For a training session where the focus might be Zone 4 or 5 work, it is prudent to extend the duration and progressively increase your pace during the warm-up.
Muscular Endurance (ME)
These are also known as the “Sweet Spot” sessions. This training zone has been demonised of late because it appears many athletes who are over-trained physically and metabolically spend a lot of time training in its zone.
The problem is not the training zone but the lack of planning and discipline of the athletes.
The 3 biggest mistakes athletes can make are discussed in this blogpost.
ME Fartlek Sessions
Fartlek sessions are continuous training sessions that vary in intensity throughout with the Warm-Up blending into the Main Set and then into the Loosen Down.
The Work phase of the Main Set is performed in Zone 3 between 70 and 80% MHR and the Recovery phase in Zone 2.
ME Tempo Sessions
Tempo sessions are also continuous training sessions but they lack the variation of pace in the Main Set. The Training zone is also very narrow and is usually set at 75-80% MHR or the top half of Zone 3.