Running training zones group effort by heart rate or pace relative to your lactate threshold. Most runners use 5 zones — from easy aerobic (Zone 1–2) through threshold (Zone 4) to VO2 max intervals (Zone 5).
Who this is for
Runners who want to structure easy days, tempo runs, and intervals without overtraining.
You need a threshold reference: LTHR from a 30-minute time trial or recent race pace.
5-zone running model
| Zone | Name | % LTHR | Feel |
|---|---|---|---|
| Z1 | Recovery | < 81% | Very easy, conversational |
| Z2 | Aerobic | 81–89% | Easy, full sentences |
| Z3 | Tempo | 90–93% | Comfortably hard |
| Z4 | Threshold | 94–99% | Hard, few words |
| Z5 | VO2 Max | 100–106% | Very hard intervals |
Setting your threshold
Run a 30-minute time trial on flat terrain. Average heart rate for the last 20 minutes approximates LTHR.
Alternatively, use recent 10K or half marathon pace as a threshold pace reference.
Sample week by zone
- Tuesday: Z5 — 6 × 800 m @ 5K pace
- Wednesday: Z1 — 30 min recovery jog
- Thursday: Z4 — 20 min tempo @ threshold
- Saturday: Z2 — 90 min long run
- Sunday: Z1 — 25 min shakeout
Common mistakes
- Running easy days too fast — most miles should be Z1–Z2.
- Using max heart rate instead of LTHR for zones.
- Skipping recovery runs between hard sessions.
Sources
Using Vo2Max
Vo2Max builds running plans with zone-appropriate sessions — easy aerobic runs, tempo work, and speed intervals matched to your LTHR and weekly availability.
Related guides
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Long Run Training: Pacing, Distance & Recovery
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Frequently asked questions
What heart rate zone should easy runs be?
Zone 1–2 — you should be able to hold a full conversation.
How do I find my lactate threshold heart rate?
A 30-minute all-out time trial: average HR for the final 20 minutes is a common estimate.
Are pace zones better than heart rate?
Pace is more consistent on flat roads. Heart rate accounts for heat, hills, and fatigue. Use both.
How many hard running days per week?
Most recreational runners benefit from 2 quality sessions per week plus 1 long run.