4 Elements of Training for Runners to Master

February 18, 2010 · Posted in Training Tips, endurance, running · Comment 

Far too often people get caught in the trap of purposeless training. They go out each day and put in a run but with no idea what the run is improving or why they’re doing it. In order to train with a purpose you must first understand the different zones of training and why they cause you to improve. In this post we’ll discuss the different training zones, the systems they target, and provide a sample workout for each.

Natural Zone

First off is the easy zone or the “natural zone.” Basically this is the pace you fall into naturally when you go for an easy run. Running in this zone helps to build endurance and strengthen connective tissues and muscles associated with running but won’t help you to get much faster. Easy running is generally reserved for warm-ups, cool-downs, and long runs.

Tempo Zone

The next zone is called the threshold or tempo zone. Training in this zone causes you to improve endurance but helps your body get used to running at or above race pace. Generally these types of runs are between 20 and 30 minutes in length, and are run at about 75-90% intensity. Most people prefer to do temp runs by feel, so basically you want to be running at a pace where you feel considerably more stressed than your easy runs. A good gauge to differentiate between the two is that on an easy run you can hold a conversion with little effort, but on a tempo run you should only be able to speak in short sentences.

Interval Zone

Zone three is the interval zone. These types of runs are usually short intervals of up to 6 minutes and are run just below or at race pace, so 90-100% intensity. This zone of training will simulate racing conditions and is ideal if you want to improve your time in any race. In order to train in this zone you’ll want to know the pace you ran in a recent race and then run at that pace for short intervals of no more than six minutes. Then take a short break of only a few minutes and do it again as many times as you wish. In the beginning you may want to just do a few but as you gain experience you can extend the workout up to twenty or thirty intervals if you’d like.

Repetition Zone

The final zone is the repetition zone. This type of training is designed to run at or above race pace. So if you ran a 15 minute 5km in a race last week then your repetitions would be run at 3 minute per kilometer or faster. Repetitions are usually very short though and should never exceed two or three minutes. The point is to exceed your lactic threshold so that the next time you run at this pace your threshold will be slightly higher and you’ll be able to run slightly faster.

If you understand the elements of training you’ll be able to purposefully structure your weekly workouts. It’s important to note that as the intensity of running increases the weekly volume of that type of running should decrease. So with the four zones listed above repetition running should make up the least of your weekly mileage and easy and tempo running should make up the largest part.

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