Why We Use the 5-Zone Training Model
Coach Sage Canaday shares why we like runners using the 5-zone training model!
Before we get started, I want to make sure you take advantage of our free, downloadable PDF that outlines our training philosophy across Zones 1 through 5. You can also print it out for easy reference. If you find it helpful, give us a follow at @higherrunning on Instagram. I’ll be referencing it throughout this newsletter, so you may find it’s a little easier to follow-along if you download it.
How We Define the Five Zones
Our intensity spectrum isn’t based on just one metric. We know that relying solely on percentages of maximum heart rate can be challenging, and actually many athletes don’t know their true max heart rate. Because of this, we use multiple ways to define intensity:
Heart Rate (when available)
RPE (Rate of Perceived Exertion) on a scale of 1–10
Pace, based on race performance
Pace-Based Examples
If you’ve run a marathon, pace can be a very practical guide:
Zone 2: Slower than marathon pace. We’re talking easy, aerobic effort.
Zone 3: Marathon race pace for many athletes. For example, a three-hour marathoner would consider three-hour pace as Zone 3 (uptempo). This is often referred to as aerobic threshold (LT1).
As intensity increases, we move into the lactate threshold range:
Zone 4: Often associated with LT2 or anaerobic threshold, typically corresponding to a 40–60 minute all-out race pace, which is close to 10K pace for many runners.
Zone 5: The VO₂ max zone, where there is significant anaerobic contribution. Efforts here are very hard and short, and conversation becomes nearly impossible.
The Talk Test
Another simple tool we like to use is the talk test:
In Zone 2, you should be able to hold a comfortable conversation.
As you move into Zones 4 and 5, speaking more than a word or two becomes very difficult.
I hope this helps! Again, download the FREE Pace Intensity Spectrum Chart to start dialing in your training today.
Coach Sage Canaday
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