Training Zones for Runners Let's Make it Simple
5.9 هزار بار بازدید -
2 سال پیش
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Speak the same language with
Speak the same language with training zones. It doesn’t matter if you’re using Strava’s default zones or an online Joe Friel calculator. Training zones can be equally beneficial to training prescription and training review.
When I onboard a new runner, I’ll look at their ‘time in zones’ over the last month. Typically, I’ll see their training time distributed as; 60% zone 1-2, 35% zone 3-4, and then 5% Zone 5+. This may be appropriate if you’re in the preparation phase for a marathon. However, most runners with this training style have no plan or “A race”.
They’re just training…. and getting injured.
For a runner like this, I can target 90% in Zone 1-2 and 10% in zone 4-6 via some high-intensity interval training (HIIT) style Fartlek workouts. Reduced systemic metabolic and hormonal stress and increased neurological stimulus often increase training adaptations leading to greater performance improvements after a few weeks of structured training.
My Seven Training Zones
Zone 1 - Easy running. Used to build aerobic development with minimal stress. Zone 1 is also used for recovery between intervals. Typical duration; 1min - days
Zone 2 - Ultramarathon - Steady running. The most effective training zone for building aerobic fitness. Typical durations; 30min - multiple hours
Zone 3 - Marathon - Tempo running. Associated with the first lactate threshold (LT1). Often referred to as the "Grey Zone" when used inappropriately. Typical durations; 10min - 90min
Zone 4 - Half Marathon - Sub-Threshold running. Targeted for lactate threshold development and relatable to the velocity at VO2max (vVO2max). Typical durations; multiples of 5 - 30min
Zone 5 - 10km - Supra-Threshold running. Similar to Zone 4 except used to prescribe shorter duration intervals. Typical durations; multiples of 5 - 15min
Zone 6 - 5km - VO2max running. Eliciting the maximal demand for oxygen and induces large systemic stress. Typical durations; multiples of 1 - 5min
Zone 7 - Sprints - Neuromuscular running. A zone used for analysis rather than prescription due to the ambiguous nature of "sprints". Typical Durations less than 2min
Read the full blog - https://www.drwilloconnor.com/blog
Follow me on Instagram (DMs welcome) - Instagram: drwilloconnor
Stalk my training on Strava - https://link.drwillo.com/strava-profile
Links and resources to help your running.
Steal my formula for smashing mind-blowing running PBs FOR FREE! https://link.drwillo.com/stealmyformula
Buy one of my $59 DONE-FOR-YOU Training Plans. https://link.drwillo.com/leadtraining...
Head to https://link.drwillo.com/reigniteyour... to apply for my group coaching program that hands intermediate runners the advanced level, personalised and scientifically-backed ‘here’s how you do it’ repeatable runner’s road map, so they can master the workout ‘why,’ consistently increase speed and leap towards their next PB in record time.
#fasterwithdata #runningcoach #marathontraining #runner #runningscience #trailrunning #ultrarunning #runchat #marathon #ultramarathon #trainingpeaks
When I onboard a new runner, I’ll look at their ‘time in zones’ over the last month. Typically, I’ll see their training time distributed as; 60% zone 1-2, 35% zone 3-4, and then 5% Zone 5+. This may be appropriate if you’re in the preparation phase for a marathon. However, most runners with this training style have no plan or “A race”.
They’re just training…. and getting injured.
For a runner like this, I can target 90% in Zone 1-2 and 10% in zone 4-6 via some high-intensity interval training (HIIT) style Fartlek workouts. Reduced systemic metabolic and hormonal stress and increased neurological stimulus often increase training adaptations leading to greater performance improvements after a few weeks of structured training.
My Seven Training Zones
Zone 1 - Easy running. Used to build aerobic development with minimal stress. Zone 1 is also used for recovery between intervals. Typical duration; 1min - days
Zone 2 - Ultramarathon - Steady running. The most effective training zone for building aerobic fitness. Typical durations; 30min - multiple hours
Zone 3 - Marathon - Tempo running. Associated with the first lactate threshold (LT1). Often referred to as the "Grey Zone" when used inappropriately. Typical durations; 10min - 90min
Zone 4 - Half Marathon - Sub-Threshold running. Targeted for lactate threshold development and relatable to the velocity at VO2max (vVO2max). Typical durations; multiples of 5 - 30min
Zone 5 - 10km - Supra-Threshold running. Similar to Zone 4 except used to prescribe shorter duration intervals. Typical durations; multiples of 5 - 15min
Zone 6 - 5km - VO2max running. Eliciting the maximal demand for oxygen and induces large systemic stress. Typical durations; multiples of 1 - 5min
Zone 7 - Sprints - Neuromuscular running. A zone used for analysis rather than prescription due to the ambiguous nature of "sprints". Typical Durations less than 2min
Read the full blog - https://www.drwilloconnor.com/blog
Follow me on Instagram (DMs welcome) - Instagram: drwilloconnor
Stalk my training on Strava - https://link.drwillo.com/strava-profile
Links and resources to help your running.
Steal my formula for smashing mind-blowing running PBs FOR FREE! https://link.drwillo.com/stealmyformula
Buy one of my $59 DONE-FOR-YOU Training Plans. https://link.drwillo.com/leadtraining...
Head to https://link.drwillo.com/reigniteyour... to apply for my group coaching program that hands intermediate runners the advanced level, personalised and scientifically-backed ‘here’s how you do it’ repeatable runner’s road map, so they can master the workout ‘why,’ consistently increase speed and leap towards their next PB in record time.
#fasterwithdata #runningcoach #marathontraining #runner #runningscience #trailrunning #ultrarunning #runchat #marathon #ultramarathon #trainingpeaks
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