Running Zones: Explained

What are the 5 zones in running

In the recent years, heart rate training has gained traction as more and more scientific data has come out, proving that training and running at specific paces based off of specific heart has improved different aspects of your cardiovascular health. Each zone, focus on different heart rate ranges based off your max heart rate, and they all help you in different ways. For example, someone training to run an ultra marathon would likely spend 90% or more of their time in Zone 2 while one training for the Mile (1609 Meters) would spend much less.

A study performed at the University of Alacanti took 18 triathletes--all training for a 70.3 Mile long Half Ironman--and split them into two training groups: one group spent 84% of their time in a low intensity zone and 11% in high intensity while the other group 77% performing low intensity exercise and 3% in high. After assessing the performance of the race, the researchers concluded that the more time spent in zone 2, the better the athletes performance was. But does this mean that every athlete will achieve optimal performance from zone 2? No. Not really. Let's talk about all the zones and see why.

In this article, we are going to go over how to calculate your heart rate zones and paces, benefits of each zone, and how to use all of the zones in your training to maximise your performance.

Calculating max heart rate

Firstly, in order to get a reference for all the heart rate zones, you must calculate your max heart rate. For a general referene point, you can take 220 minus your current age. To get a more accurate test done, perform a 400 minute all out time trial or at least a 30 second sprint then use a heart rate monitor to asses your max heart rate. Another way of measuring your heart rate the end of the time trial without a device is by putting two fingers on the upper left side of your neck and count your pulse for six seconds. Take that number, multiply it by 10, and that is your max heart rate. For example, if I were to count 19 beats within those six seconds, my max HR would be 190bpm. If you do test your heart rate this way, ensure you start counting and timing as soon as you finish running for a closer and more accurate estimate.

Zone 1 - Walking

Zone 1 is a recovery zone at which your heart rate is only at about 50% of your Max. This would mean that if one's Max HR is 200, and they walk at a comfortable pace at a heart rate of 100, give or take 10bpm, they would be in Zone 1.

While Zone 1 burns the least amount of calories per unit of time, it also has the highest proportion of energy coming from fat oxidation. Because muscular glycogen is typically reserved for high intensity, quick energy, it isn't used so much for Zone 1 activities. During Zone 1, you can expect about 85-90% of your energy to fueled off of fat.

Keep in mind that just because it burns a higher proportion of fat, it doesn't mean that you will burn more calories from fat. Walking for an hour may burn 100/200 calories from fat while a moderate jog can burn 150/400 calories from fat.

Zone 2 - Easy

Zone 2, often utilized by many distance runners aiming to improve mitochondria density and oxygen efficiency, has proven to be a great type of exercise that is sustainable and beneficial. Mitochondria density means that there can be more energy available in your muscles resulting in longer endurance. Zone two training takes place at roughly 60-70% of your max heart rate. They're often called easy runs or recovery runs.

At Zone two you burn about 60% of your energy from fat and 40% from carbohydrates. While most recreational runners can sustain a Zone 2 pace for over an hour, professionals can hold Zone 2 for 6+.

Keep in mind that as you train in Zone 2, your pace will begin to become faster due to your improved endurance. Zone 2 is a heart rate Zone, not a pace. One person's Zone 2 could be a fast walk while another's could be a moderate run.

Zone 3 - Aerobic -> Tempo

Sometimes called, "Tempo", "Moderate", or "No-mans land", Zone 3 is slightly misunderstood and not completely agreed upon. Zone 3 is training at 70-80% of your max heart rate and it is described as moderately difficult. It doesn't you exhaust completely, but its also more than just a jog in the park.

Uniquely, there are two parts to Zone 3: Lower and Upper. Lower Zone 3 is a brisk run that can be sustained for 1-2 hours if needed. Usually serving the purpose as a long run or conditioning, the lower zone 3 run can give your heart rate a sustained challenge without becoming too taxing. Lower Zone 3 teaches your body to become more comfortable with running at slightly faster paces.

Secondly, the Upper Zone 3 is like the Lower Zone 3 but slightly quicker. While still serving the purpose of teaching your body to handle quicker paces for extended periods of time, it is more commonly used for athletes who are training for a Half-Marathon. Upper Zone 3 / Enterance of Zone 4 is where you will most likely be running during a Half-Marathon race.

Zone 4 - Threshold

Now for the Threshold Zone--my favorite. At about 85% Max HR, Zone four is typically trained on a track during long speed workouts. For example, workouts like 4x2000m or 3x3000m are often done in Zone 4. At this pace, lactate--the accumulation of hydrogen atoms in your muscles from your body breaking down glucose for energy--begins to rise slightly faster than your body can clear it, hence the name "Lactate Threshold."

At this pace, which is only sustainable for about 20-30 minutes Max (extremely difficult to actually do), you definitely begin to feel the fatigue build up in your legs.

The purpose of running at Zone 4 is to increase your lactate threshold which can thereby improve your ability to run at fast paces for longer--good for those running quick 5 or 10km races.

Zone 5 - Max Effort

The all out running! This is your top of the end, max, all out, high speed gear. Nearly sprinting, Zone 5 would be like racing an all out mile. Some would say it's one of the painful running races due to the high speed, heavy gasping, and mental fortitude it takes to run at this effort. Luckily, workouts involving Zone 5 paces only require 2-5 working intervals with 2+ minutes of rest.

This Zone improves your Vo2 Max, a measurement which gives insights on how much oxygen you can consume per minute relative to your body weight (ml/kg/min). Also, according to PubMed article Survival of the fittest: VO2max, a key predictor of longevity?, "Cardiorespiratory fitness, as measured by maximal oxygen uptake (VO2max)...has been shown to be a strong and independent predictor of all-cause and disease-specific mortality."

This is an extremely important Zone to train in as it increases max power, anaerobic capacity, fast-twitch muscle fibers, and it even improves your mental strength.

Keep in mind that Zone 5 and Zone 4 training should be gradually introduced into your training regimine especially if you're new to running. You want to push yourself and really get the benefits of this type of training, but you should also ensure that you do so safely by hydrating, wearing proper running shoes, taking account for weather conditions, and more.

Incorporating all 5 into a training plan

Lets talk about how we can use all 5 zones in our training to really maximize not only our running performance but our overall health too.

Firstly, if your new to running or if you run 1-2 times a week, it is best to keep both of those session in Zone 2 or 3. To reap some of the benefits from the Zone 4-5 heart Zones, you can gradually sprinkle in some stides at the end of your run. Strides are 100-200 (30 second) runs where you accelerate to a speed that isn't quite sprinting but is it very fast. When doing strides, aim to keep your form as best as possible, and it shouldn't feel too difficult to do. Start by adding one in at the end of your run add one more per week untill your at 3 or 4.

If your a more advanced runner doing 5 runs per week here is one way you can distribute your running variety:

Sunday: Walking Recovery

Monday: Medium Length "Zone 2" endurance run
Tuesday: Zone 5 Speed Workout on the track
Wednesday: Zone 2 recovery and endurance
Thursday: Zone 4-5 workout (Longer Distance Workout)
Friday: Rest or Zone 1 Walking, maybe some cross-training like cycling or swimming
Saturday: Zone 3 Long Run

Distributing your training like this gives your body time to recover more from the hard sessions because the Zone 2 acts as a way to improve your endurance while letting the muscles to recover through light blood flow.

What ever you decide to do for your training, make sure that you gradually build your way up to prevent injury or overtraining. While all the running Zones serve a different purpose in your fitness, they are all there to support your training in different ways. Happy running...:)

1586 WordsJuly 21, 2025

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