Running Zones Explained

Understanding Training Zones: Run Smarter, Not Just Harder

When it comes to running, pace matters—but so does purpose. Every run shouldn’t feel like a race, and not all slow runs are a waste of time. Training zones help guide your efforts to ensure each run serves a specific goal, from recovery to speed. Here’s a quick breakdown of the five key running zones, how they feel, and why they matter.

ZONE 1 - VERY LIGHT

Feels like walking with a bounce.

Purpose: promote blood flow and recovery

Heart Rate 50-60% of max. You should be able to sing.

Use: Easy Jogs

ZONE 2- ENDURANCE - LIGHT

Feels like: relaxed but steady

Purpose: build aerobic capacity + fat burn

Heart Rate 60-70% of max. Conversation is possible.

Use: Long Runs

ZONE 3 - TEMPO - MODERATE

Feels like: controlled discomfort

Purpose: improve Stamina

Heart Rate: 70-80% of max. You can talk in short phrases.

Use: Marathon pace

ZONE 4 - THRESHOLD

Feels like: Sustainable burn

Purpose: Raise your lactate ceiling

Heart Rate: 80-90% of max. Talking is hard.

Use: Intervals

ZONE 5 - VO2 MAX

Feels like: redline

Purpose: improved top end speed + oxygen use

Heart Rate: 90-100% of max. Talking? Forget it.

Use: Speed Training

Why It Matters

Knowing your training zones helps you train with intention, not guesswork. By mixing easy efforts with strategic intensity, you build endurance, speed, and recovery in balance. The next time you lace up, ask yourself: What’s the purpose of today’s run? Let your zone guide the way.