Get in the zone

Runner's World (UK) - - Tranning -

ZONE 1

60-70 per cent of MHR; very com­fort­able, easy re­cov­ery run­ning.

ZONE 2

70-80 per cent; steady run­ning; com­fort­able enough to hold a con­ver­sa­tion; most train­ing is done here.

ZONE 3

80-93 per cent; tempo ef­fort or ‘com­fort­ably hard’; you may be able to speak in short, bro­ken sen­tences.

ZONE 4

94-100 per cent; hard ef­fort; in­ter­val and 5K pace; con­ver­sa­tion is lim­ited to a few words at a time.

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