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The basic training zones based on a percentage of your Maximum Heart Rate (MHR) for running are:
We will discuss %THR and %FTP based training zones in other blogposts
Zone 1 is used for the warm-ups, loosen downs as well as for active recovery between hard intervals.
Zone 1 is used during:
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.
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
Depending on the training period an athlete is in, the recovery section of interval training sets can be done in Zone 1
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 is used general aerobic endurance conditioning
Zone 1 is used during:
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.
For training sessions where work intervals in either Zone 4 or 5 are being performed, the recovery is usually performed in Zone 2.
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) 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 is used for muscular endurance training.
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.
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.
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.
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.
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The goal of Zone 4 training is either to push the “anaerobic” threshold upwards by working just below it or to pull it upwards by working just above it. For athletes competing in events of less than an hour, this threshold is of great importance to their performance.
With this in mind, we split the Basic Zone 4 into Zone 4 (80-85%MHR) and Zone 5a (85-90%MHR).
Zone 4 is used for “anaerobic” endurance and Threshold training.
After a progressive warm-up, the Main Set can be either Repeats and Intervals in Zone 4 (80-85%MHR) with either a rest or a recovery walk/jog in Zone 1.
After a progressive warm-up, the Main Set can be either Repeats and Intervals in Zone 5a (85-90%MHR) with either a rest or a recovery walk/jog in Zone 1.
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 4 between 80 and 85% MHR and the Recovery phase in Zone 2 or Zone 3 depending on which training period the athletes is in.
The goal of Zone 5 training is to simulate race conditions or to build power.
For all athletes, even if they are competing in events of more than 12 hours, should include a small percentage of this type of training into their programs or plans.
We split the Basic Zone 5 into Zone 5b (90-95%MHR) Speedwork and Zone 5c (95-100%MHR).
After a progressive warm-up, the Main Set will be a set of Repeats or sets of Repeats with a rest between.
Work intervals are usually short with equal or longer rest periods between. Between sets, the rest usually 2 to 3 minutes.
The pace is often referred to as 5km pace.
After a progressive warm-up, the Main Set will be a set of Hill Repeats with the jog back down to the start of the hill acting as the recovery.
The incline used should be steep but “run-able”.
The other option is sets of short sprints (100 to 300m) on a track with a rest between each sprint and also between sets of sprints.
High-intensity training should always be preceded by an extended, progressive warm-up that may include strides and dynamic stretching.
Interval training sessions are continuous sets with high-intensity work periods being followed with low-intensity active recovery (jogging or walking) between.
Repeat training sessions are broken sets with very high-intensity work periods being followed with passive rest periods.
For more advanced runners these training sessions may even include sets of repeats with a longer rest period between sets.
One of the limitations of using a training plan and not a coach is that variation in training is very limited.
Because of the limited time available and focus on a specific outcome, a limited variety of training sessions can be accomplished.
Interesting training sessions like progression runs, ladders and pyramids that add spice to a training program are excluded in favour of stock standard sessions.
When working with our “one-on-one” athletes or small training groups, we like to include these types of sessions to prevent boredom.
These are training sessions that start off slow and increase in intensity.
The progression in intensity is usually in blocks of 5% building from Zone 1 to Zone 5b depending on the training period the athlete is in.
Most often run on a track, these sessions are a series of intervals of first increasing distances and then decreasing again with recovery distances in between.
Ladders are basically the down-side of the pyramid.
Starting with a long interval and decreasing the distance each time with recovery distances between.
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