Run Zone FAQ

Running zones are heart rate ranges (Zone 1–5) that guide effort and training intensity.

Zone 1 is recovery running at 68–73% max heart rate, used for easy recovery runs.

Zone 2 is endurance running at 73–80% max heart rate, ideal for long runs and base training.

Zone 3 is tempo running at 80–87% max heart rate, steady effort for controlled workouts.

Zone 4 is threshold running at 87–93% max heart rate, where lactate builds but can still be cleared.

Zone 5 is VO2 max running at 93–100% max heart rate, used for short and fast intervals.

Lactate threshold is the effort level where the body produces lactate but still clear it.

A recovery run is a short Zone 1 run that helps flush fatigue without adding stress.

A long run is an extended Zone 2 session that builds endurance for half marathon and marathon training.

Base training focuses on Zone 2 runs to develop aerobic endurance before speed work.

Speed training uses Zone 4–5 intervals to improve running economy and VO2 max.

Tempo runs are Zone 3 efforts at a controlled but challenging pace.

Intervals are short, hard Zone 4–5 efforts with rest between each rep.

Strides are 15–30 second accelerations at near-sprint speed to improve running mechanics.

Fartlek means “speed play,” mixing faster and slower running for variety and fitness.

A negative split is running the second half of a race faster than the first.

Even pacing means holding a steady pace across the entire run or race.

Marathon pacing balances endurance and speed, usually around Zone 2 into Zone 3.

Half marathon pacing sits around Zone 3 tempo effort for most runners.

10K pacing is usually Zone 3/4 threshold effort, faster than half marathon but below VO2 max.

5K pace is Zone 4 threshold into 5 VO2 max, a hard but sustainable effort for 20–30 minutes.

RPE (Rate of Perceived Exertion) is a 1–10 effort scale used to guide training without heart rate.

Running cadence is steps per minute, often targeted at 170–180 for efficiency.

Running drills like high knees, skips and butt kicks improve form and efficiency.

Most efficient runners aim for 170–180 steps per minute cadence.

A runner’s high is a euphoric feeling caused by endorphins released during long runs.

Recovery weeks reduce mileage and intensity to allow adaptation and prevent overtraining.

Tapering is lowering training volume before a race to peak on race day.

Marathon tapering usually lasts 2–3 weeks, reducing mileage but keeping intensity.

Progressive overload is gradually increasing mileage, frequency or intensity to build fitness.

Periodisation structures training into base, build, peak and recovery phases.

Polarised training means 80% easy Zone 1–2 sessions and 20% hard Zone 4–5 sessions.

Pyramidal training focuses on more Zone 2 runs, fewer Zone 3 and fewer Zone 4–5.

Overtraining happens when runners train too hard without recovery, leading to fatigue.

Runner’s knee is pain around the kneecap caused by overuse and poor mechanics.

Shin splints are pain in the lower leg from overtraining, poor shoes or hard surfaces.

The best running shoes depend on foot type, gait and training distance.

Carbon plate shoes use stiff plates for propulsion and are common in racing.

Barefoot running removes cushioned shoes, focusing on natural form and foot strength.

Trail running is running off-road on paths, hills and technical terrain.

Road running is training or racing on paved roads and flat surfaces.

Treadmill running is indoor running, useful for pacing control and winter training.

Double threshold sessions are two Zone 4 workouts in one day to improve lactate clearance.

Cross training includes cycling, swimming or rowing to improve fitness without extra run stress.

Strength training improves durability, power and reduces injury risk.

Mobility exercises improve stride efficiency and reduce stiffness.

Mental training builds focus, resilience and confidence for races and tough runs.

Run fueling uses gels, sports drinks and carbs during long runs to maintain energy.

Hydration prevents dehydration and supports endurance, especially in marathons.