In the Zone

Runner's World South Africa - - THE LOOP - GET STARTED WITH THESE ZONES CREATED BY JANET HAMIL­TON, OWNER OF RUN­NING STRONG COACH­ING.

Zone 1: 60% to 70%

This is a very com­fort­able ef­fort, used for warm-up and cool-down.

Zone 2: 70% to 80%

Used for the bulk of train­ing, this re­laxed ef­fort al­lows you to hold a con­ver­sa­tion.

Zone 3: 81% to 93% This is a com­fort­ably hard ef­fort, dur­ing which you can only say short, bro­ken sen­tences.

Zone 4: 94% to 100% Of­ten a 5K pace, this is a very hard ef­fort that’s sus­tain­able, but only lets you speak a few words at a time.

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