Running is still in the program and it will stay in the program. You never know when you’re going to need to run. For something, from something, or for another person, running is key to survival and it needs to be developed and maintained.
5 minutes Zone 1
30 minutes Zone 2
5 minutes Zone 3
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 sustainable for ~10 minutes. 2-3 words before interruption.
Zone 5 – 97% effort for the given duration.