Easy runs are just as important as hard training. Slowing things down and independently focusing on the aerobic system will help ensure you have sustained energy for those longer events.

5 minutes Zone 1 / Very easy
20 minutes Zone 2 / Easy
5 minutes Zone 1 / Very easy

Zone 1 – Very easy with little to no impact on respiratory rate
Zone 2 – Easy but able to maintain a conversation without interruption
Zone 3 – Moderate but sustainable for 1+ hours. 5-10 words without interruption
Zone 4 – Hard but not all out. 2-3 words before interruption.
Zone 5 – 97% effort for the given duration.

Posted by Jeremy Meredith

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