Training Zones | Running Pace

Joe Friel’s Training Zones for Running. I use Joe’s seven-zone system for prescribing running pace efforts.

Zone 1 – Easy

Easy effort. Used for warmups and cooldowns, recovery workouts, and easy workouts that add to the aerobic base.

Zone 2 – Aerobic

Used more than any other training zone to build the aerobic base, which allows the athlete to better metabolize fat and spare glycogen (stored carbohydrate) as a long-duration energy source. Typical workouts involve continuous efforts with durations of 20 minutes up to several hours.

Zone 3 – Tempo

Used to build intensive aerobic endurance and improve lactate tolerance. Typical workouts involve sustained tempo for up to an hour or long intervals (e.g. 5-20 min) with a 5:1 work-to-recovery ratio.

Zone 4 – Sub- Lactate Threshold (LT)

Used to raise the lactate threshold by improving lactate tolerance and decreasing lactate accumulation, which allows the athlete to stay aerobic at faster speeds. Typical workouts involve sustained tempo for up to an hour or long intervals (e.g. 5-20 min) with a 5:1 work-to-recovery ratio.

Zone 5 (5a) – Super – Lactate Threshold (LT)

Used to raise the lactate threshold by improving lactate tolerance and decreasing lactate accumulation, which allows the athlete to stay aerobic at faster speeds. Typical workouts involve sustained tempo for up to an hour or long intervals (e.g. 5-20 min) with a 5:1 work-to-recovery ratio.

Zone 6 (5b) – Vo2max

Used to increase the maximal rate of oxygen transport (aerobic capacity or VO2max), build lactate tolerance, and increase anaerobic endurance. Typical workouts involve work intervals of 3-7 minutes in duration, with recovery intervals equal to or slightly less than the work interval.

Zone 7 (5c) – Peak Output

Used to improve the ability to maintain short durations of the speed of up to 2 minutes in duration (starts, race surges, finishing kicks). Typical workouts involve work intervals up to 2 minutes in duration with recovery intervals equal to or greater than work intervals to allow full recovery.