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Diet, Nutrition & Weight Loss
Reply to "Types of runs…please come in"
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[quote=Anonymous][quote=Anonymous][quote=Anonymous]80/20 80% of your running should be zone 2 long slow distance 20% should be tempo zone 4 and above. Zone 3 is hard enough to slow recovery, but not really hard enough to get the benefit of speed work[/quote] I can basically never sustain zone 4. I don't know how people do this. I would have to sprint the entire time and I can't do that. [/quote] This isn't how training zones work. Zone 4 (tempo) should be sustainable for an hour, though that should be a hard hour. If you're struggling to do "zone 4", the you don't have your zones set up correctly. If you're using heart rate to set your zones, then you need to do a test run to set up your zones. If you're using pace, then you either need to do a test run or use recent race results to set up the zones. [/quote]
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