Training Zones

To be able to utilize effectively both the aerobic and anaerobic energy  systems, it is important to train on all of the four primary training zones, which were classified by David E. Martin, et.al. "Training Distance Runners" [1] as:

  • Aerobic conditioning (easy pace)
  • Anaerobic conditioning (marathon pace)
  • Aerobic capacity (threshold pace)
  • Anaerobic capacity (interval pace)

The pace description entered in parenthesis are typical descriptions used by runners for establishing the paces in these zones.

These zones are represented in the following chart which shows the relationship between maximal oxygen uptake and intensity or velocity:

In addition to training in the primary training zones, one should also train by doing sprint workouts, where one runs as fast as possible for short periods of time followed by complete recovery. These zones and the sprint workouts are briefly discussed below. How the primary training zones "usage" are distributed during a game is discussed the next section .

Aerobic Conditioning (Zone 1)

This training zone is to build endurance, at pace typically denominated as an "easy pace. It utilizes for the most part the aerobic energy system. The intensity level is below the lactate and ventilatory thresholds, which means that one could sustain the intensity level for long periods of time. Training is typically between 20 min to 2 hr, covering distances of 4km or longer. To get aerobic benefits, it is run at 55% to 75% of the V̇O2 max pace. In the application, we refer to this zone as "easy jogging". Typical recommended training volume for runners is about 25% of the weekly run distance.

Anaerobic Conditioning (Zone 2)

The training in this zone is done at a higher intensity level than the aerobic conditioning, at a pace called typically "marathon pace". It is used to build stamina. The intensity level is from just below the lactate and ventilatory thresholds to just beyond these thresholds. Training is typically between 8 min to 20 min, covering distances between 2km to 4km. Typically it is run at 75% to 90% of the V̇O2 max pace. The lactate and ventilatory thresholds are typically around 80% of V̇O2 max pace. In the application, we refer to this zone as "jogging" or "hard jog". Typical recommended training volume for runners is about 52% of the weekly run distance.

Aerobic Capacity (Zone 3)

This zone is needed to build "long speed" and is carried out at a pace typically referred as "threshold pace". The maximum aerobic capabilities are challenged in this training zone, as well as it puts a sizable stress in the anaerobic energy system. The intensity level is close to the maximum V̇O2 pace, typically done in the 90% to 100% range of the V̇O2 max pace.  Training is typically between between 2 min to 8 min, covering distances between 0.5km (500m) to 2km. In the application, we refer to this zone as "running". Typical recommended training volume for runners is about 10% of the weekly run distance.

Anaerobic Capacity (Zone 4)

This zone is needed to build speed and strength endurance, and is carried out at a pace normally called "interval pace". This zone is for very intense training for short time periods, of about 30 sec. to 2 min. The intensity level is anywhere from 100% to 130% (or more) of the V̇O2 max pace, and at 95% or more of maximum (all-out) pace. Typical training distances are between 150m to 800m. In the application, we refer to this zone as "sprinting". Typical recommended training volume for runners is about 8% of the weekly run distance.

Training in zone 4 may not increase absolute speed, but will increase the amount of time one is capable of sustaining a high speed. This will result in being able to repeat sprints without a full recovery.

Sprint Workouts

Zone 4 should not be confused with sprint workouts, where several reps of sprints between 5 to 200 m sprints are made with maximum recovery (aprox. 4 to 20 x R.T.) in between sprints. Sprint workouts are used to build absolute speed and absolute strength (or explosive power). Typical recommended sprint workout volume for runners is about 5% of the weekly run distance.

Training Zones Summary

The following is a summary of typical training parameters:

Show/Hide Table
  Zone 1 Aerobic Conditioning Zone 2 Anaerobic Conditioning Zone 3 Aerobic Capacity Zone 4 Anaerobic Capacity Sprint Workouts
Common pace names Easy Pace - Light Jogging Marathon Pace - Jogging Threshold Pace - Running Interval Pace - Sprinting Maximum sprint
Duration 20 min or more 8 min to 20 min 2 min to 8 min 30 sec to 2 min 5 sec to 30 sec
Pace 55% to 75% of V̇O2 max 75% to 90% of V̇O2 max 90% to 100% of V̇O2 max 100% to 130% of V̇O2 max Maximum allout
Distance 4km+ (2.5 miles+) 2km to 4km (1.3 to 2.5 miles) 500m to 2km (450 yd to 1.3 miles) 200m to 800m (220 to 875 yd) 5m to 200m (5 to 220yd)
Runners weekly volume 25% 52% 10% 8% 5%

For a given V̇O2 max, the AeroRadar option of the application estimates the pace ranges and recommended training distances for each zone. Also, based on actual data of run times, the application estimates a V̇O2 max and threshold pace, and also predicts a range of best times for typical distances. See the AeroRadar Application for more information.

Make note that the training paces are, for most of the training, below V̇O2 max pace. For a discussion on training paces and race paces, please visit Runners Performance Prediction.

The next section presents a general discussion on the primary training zones used in sports.

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