Zone 2 is fairly broad. If you feel strong, run near the top end of Zone 2. If you feel tired or sluggish, go ahead and allow yourself to run near the bottom end. Zone X is given a letter name instead of a numerical name because it is generally avoided in training. However, Zone X does overlap with race intensity for many runners at the half-marathon and marathon distance.
This zone is also targeted briefly in some Fartlek Runs and Progression Runs. Zone 3 corresponds to lactate threshold intensity. Always stay one or two steps back from this precipice when training in Zone 3. Like Zone X, Zone Y is more of a gap between zones than a one unto itself.
In fact, getting it wrong today is the best way to get it right tomorrow. Zone 5 is almost always used in interval workouts, including Hill Repetitions Runs. This intensity zone ranges from the highest speed you can sustain for a few minutes all the way to a full sprint. So how fast should you actually run Zone 5 efforts? Tailor your pace to the specific format of the workout.
The rule of thumb here is to run closer to the bottom end of Zone 5 when these efforts are longer and closer to the top end when the intervals are shorter. Pace and Power are more reliable methods to measure those high intensities.
You may wonder why a seven-zone intensity scale such as ours tops out at Zone 5. The reason is that in the original version of the scale, Zone X and Zone Y were not explicitly named.
Instead these zones existed only as gaps between Zones 2 and 3 and between Zones 3 and 4, respectively. The first gap was created to ensure that low-intensity exercise efforts did not accidentally bleed into moderate intensity and the second to encourage athletes to commit to either moderate or high intensity. Although there are no formally scheduled cross-training sessions in the runs plans, you have a standing option to replace any Recovery Run or Foundation Run with a nonimpact cardio alternative of equal duration and intensity.
You will see periodic reminders of this sprinkled throughout each plan. So, when should you cross-train and when should you run? There are two competing, but equally valid, truths to consider when deciding whether to run or to cross-train.
The principle of specificity teaches us that if you run instead of cross-training each time you see a Recovery Run or Foundation run on your schedule, your running performance will increase more than if you do the opposite. There are two basic approaches to replacing runs with cross-training: the programmatic approach and the as-needed approach. In the programmatic approach, you replace certain runs with cross-training sessions routinely.
For example, you might replace your first Foundation Run of each week with an elliptical workout. In the as-needed approach, you replace runs with cross-training only when soreness or fatigue from prior running makes running again seem inadvisable. Note that these two approaches are not mutually exclusive, and indeed you should cross-train instead of running anytime it seems risky to run, regardless of whether you also practice the programmatic approach. Finding the right balance for you may require some trial and error See the section The Importance of Listening to Your Body below.
The best cross-training activities are those that are most similar to running without the impact element. Pool running, antigravity treadmill running, indoor and outdoor cycling, elliptical running, outdoor elliptical biking, steep uphill treadmill walking, indoor and outdoor cross-country skiing, inline skating, and steep uphill treadmill walking have all been used successfully.
Strength training is a completely different sort of cross-training that we strongly recommend but as a complement to aerobic cross-training rather than a substitute for it.
See Incorporating Strength Training to Your Plan for ideas on how to incorporate strength training into your plan. If the mile run on your schedule for today ends up being a 9. Another coach who admired this legendary coach emailed him to inquire about this very precise distance. As with horseshoes and hand grenades, close is good enough. There are some times when executing the workouts in your training plan to the very letter is a bad idea.
For example, if you get three intervals into a nine-interval workout and you feel absolutely terrible, you should probably stop, or replace the remaining intervals with an easy jog. Similarly, if you wake up one morning with a really sore foot that hurts even to walk on, you should not run that day. A training plan is really an attempt to predict the future. The many workouts that comprise a training plan represent what you should do if everything goes perfectly-that is, if there are no days when you feel really lousy or have an alarming sore spot.
But things seldom go perfectly all the way through a training program. Correct execution of the two accelerations in this workout entails accelerating continuously and gradually from Zone 2 to the top of Zone 5. The most common mistake is speeding up too quickly and thus running out of "gears" before the end, so guard against this.
Critical Power CP is the highest intensity a cyclist can sustain for 30 minutes, which for most falls at the low end of Zone 4. Try to maintain a steady level of output from the start of the first CP interval to the end of the last interval in this and other Critical Power Rides. Also pay attention to your output in the Zone 1 recovery segments.
If you find yourself slowing down in these recoveries as the workout progresses, you might be going too hard in the CP segments. The heart of the workout is a set of five efforts of decreasing length that target Maximal Aerobic Power MAP , which is the highest output a cyclist can sustain for about 6 minutes and falls at the low end of Zone 5.
Each MAP effort is followed by a Zone 1 active recovery that's two-thirds the duration of the preceding effort. Athletes have a natural tendency to adjust their effort to the duration of a segment, automatically doing shorter segments at a higher effort level than longer ones.
In Descending Intervals Rides like this one, though, you should do each Zone 5 segment at the same effort level even though they get shorter. This particular Speed Play Ride hits every zone from 1 to 4.
Frequent speed changes make it fun but also challenging to pace. Do the best you can to nail each segment and trust that you'll get better with practice. Note that the recovery segments between faster efforts in this Speed Play Ride target Zone 2 rather than Zone 1, as in standard interval workouts.
In other words, the "easy" parts aren't quite as easy, which contributes to the fitness-boosting effect of the ride. The Zone X segment in this ride should be completed at an effort you feel you could sustain for 2 hours, which falls somewhere between Olympic-distance and half-iron race effort for most athletes.
These two steps are repeated four times before you dial back to Zone 1 to recover. Variable-Intensity Intervals are almost as challenging mentally as they are physically. Effective execution does not require that you complete each and every segment at just the right intensity, but it does require that you make your best effort to do so, and this effort demands steady focus.
Lactate Intervals target Zone 4, which is fairly broad. You'll get the most benefit if you aim for an effort you could sustain for 15 minutes in race conditions, which will put you close to the middle of the zone. Because both the intervals and the recoveries are so short in this workout, pacing can be tricky. Don't worry--you'll get the hang of it as you go. Whether you use pace, heart rate, or power as your primary intensity metric, you should always regulate your Endurance Runs by perceived effort as well, in such a way that you COULD speed up slightly at the end of the run if you chose to.
Note that heart rate tends to rise over the course of an Endurance Run and may exceed Zone 2 toward the end even if you maintain a steady pace. This phenomenon, known as cardiac drift, is caused by fatigue-related efficiency loss and dehydration.
When it happens, you do NOT need to slow down to lower your heart rate unless your pace or power is also above the Zone 2 range. You'll get the most benefit if you aim for a pace you could sustain for 15 minutes in race conditions, which will put you close to the middle of the zone.
Although the 5K pace 5KP intervals in this workout target Zone 4, your 5KP may fall outside this zone, so do your best to complete the intervals at a pace you could sustain for 5K in race conditions regardless of zone. Any time associated with this session is a broad estimate. Note that the 0. Although the 10K pace 10KP intervals in this workout target Zone 4, your 10KP may fall outside this zone, so do your best to complete the intervals at a pace you could sustain for 10K in race conditions regardless of zone.
Because each acceleration culminates in an all-out effort, you'll need to walk a but before you resume running. Critical Velocity CV is the fastest pace a runner can sustain for 30 minutes, which for most falls at the low end of Zone 4. CV is also slower than 5K race pace and faster than 10K race pace for most runners.
Try to maintain a steady pace from the start of the first CV interval to the end of the last interval in this and other Critical Velocity Runs. Also pay attention to your pace in the Zone 1 recovery segments. If you find yourself slowing down in these as the workout progresses, you may be running the CV segments too fast.
Depriving your muscles of calories before and during a longer run, as Depletion Runs like this one require, offers two proven benefits. The best-known benefit is improvement in the ability of the muscles to burn fat during running. But Depletion Runs have also been shown to increase aerobic capacity aka VO2max more than regular long runs.
Because Depletion Runs are meant to be done on an empty stomach, it's generally most convenient to do them first thing in the morning before breakfast. The heart of the workout is a set of five efforts of decreasing length that target Maximal Aerobic Speed MAS , which is the fastest pace a runner can sustain for about 6 minutes and falls at the high end of Zone 4.
Each MAS effort is followed by a Zone 1 active recovery that's two-thirds the duration of the preceding effort. Runners have a natural tendency to adjust their effort to the duration of a segment, automatically running shorter segments faster than longer ones. In Descending Intervals Runs like this one, though, you should run each Zone 4 segment at the same speed even though they get shorter. Bring a playful mindset to this run by relying more on perceived effort than on pace, heart rate, or power to regulate your effort level during the faster segments.
Note that the recovery segments in this Fartlek Run target Zone 2 rather than Zone 1, as in most interval sessions. In other words, the "easy" parts aren't quite as easy, which contributes to the fitness-boosting effect of the run.
Although the half-marathon pace HMP segments in this run target Zone 3, your HMP may fall outside this range, so do your best to complete the segments at a pace you could sustain for a half marathon in race conditions regardless of zone. Read more. Nov 15, Enter now by completing the form below for a chance to win yours. Giveaway ends on Nov 22nd. Please enable JavaScript to view this Feeding my cravings with healthy food has long been my recipe for running longevity.
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