Today we are looking at specific types of training (or training intensity zones) that help the runner work the right physiological response to help them improve performance. We will be looking at various training zones that offer a range of intensities.
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Easy Pace Running "E Pace" -
Warm ups, Cool downs, and Long runs are referred to as "easy" paces free from trouble or pain. Easy pace running "E Pace" range from 59-74% of VO2max (65-79% of HRmax). The benefits of Easy Pace Running physiologically include a solid base built from which higher intensity training can be performed. Your heart muscle is strengthened, your muscle receives increased blood supplies, and the working cells increase their ability to process the O2 delivered through the cardiovascular system. Easy Pace Running makes up about 80% of your weekly volume of running.
For example - If you are running 40 Miles, 32 miles should be at your "E Pace" for that week.
The benefits that you receive from "E Pace" running are better done at the time spent running, not the intensity. The lower intensity running is as fast as you need to go to receive the cellular level benefits and in the heart muscle.
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Marathon-Pace Running "M Pace" -
Someone training for a marathon, this type of running is normally preferred but other benefits can come from this type of training. Marathon Pace varies from about 10-30 seconds per mile slower than threshold pace depending on the experience of the runner.
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Threshold Pace Running "T Pace" -
There are 2 different types of training, tempo runs & cruise intervals, which are both at the same relative intensity. "T Pace" running is great for improving endurance. Being at the same intensity isn't always the same speed (headwinds, hills, poor footing affect the speed not intensity), but you would like the same speed when possible. Threshold running is comfortably hard or 24-30 seconds slower than 5K pace. Threshold training is 83-88% of VO2max and about 88-92% of HRmax.
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Interval Pace Training -
The specific response your body receives from this type of training intensity is to stress a runner's VO2 max (aerobic capacity). To reach an intensity to stress your VO2max is takes your body about 2 minutes. The ideal range of your interval training pace is 3-5 minutes. If the interval is less than that, you must reduce recovery time of the interval. The intensity should be between 95-100% of VO2max or 98-100% of HRmax.
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Repetition Pace Training -
The purpose of the workout is for your body to adapt to feeling more comfortable running at a slightly higher pace, feeling light on your feet and efficiently running race pace. Race pace or a little faster than is the running intensity for repetition training. This type of training improves economy and speed. The intensity of this training 105-120% of VO2max.
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These are the various types of training based off of percentage of an individual's VO2max and/or HRmax to stress the systems of importance for a runner. Use a variety of types of training in your own running program to get the maximum benefits on your own running performance.
____________________________________________________________________________________
Easy Pace Running "E Pace" -
Warm ups, Cool downs, and Long runs are referred to as "easy" paces free from trouble or pain. Easy pace running "E Pace" range from 59-74% of VO2max (65-79% of HRmax). The benefits of Easy Pace Running physiologically include a solid base built from which higher intensity training can be performed. Your heart muscle is strengthened, your muscle receives increased blood supplies, and the working cells increase their ability to process the O2 delivered through the cardiovascular system. Easy Pace Running makes up about 80% of your weekly volume of running.
For example - If you are running 40 Miles, 32 miles should be at your "E Pace" for that week.
The benefits that you receive from "E Pace" running are better done at the time spent running, not the intensity. The lower intensity running is as fast as you need to go to receive the cellular level benefits and in the heart muscle.
____________________________________________________________________________________
Marathon-Pace Running "M Pace" -
Someone training for a marathon, this type of running is normally preferred but other benefits can come from this type of training. Marathon Pace varies from about 10-30 seconds per mile slower than threshold pace depending on the experience of the runner.
____________________________________________________________________________________
Threshold Pace Running "T Pace" -
There are 2 different types of training, tempo runs & cruise intervals, which are both at the same relative intensity. "T Pace" running is great for improving endurance. Being at the same intensity isn't always the same speed (headwinds, hills, poor footing affect the speed not intensity), but you would like the same speed when possible. Threshold running is comfortably hard or 24-30 seconds slower than 5K pace. Threshold training is 83-88% of VO2max and about 88-92% of HRmax.
____________________________________________________________________________________
Interval Pace Training -
The specific response your body receives from this type of training intensity is to stress a runner's VO2 max (aerobic capacity). To reach an intensity to stress your VO2max is takes your body about 2 minutes. The ideal range of your interval training pace is 3-5 minutes. If the interval is less than that, you must reduce recovery time of the interval. The intensity should be between 95-100% of VO2max or 98-100% of HRmax.
_____________________________________________________________________________________
Repetition Pace Training -
The purpose of the workout is for your body to adapt to feeling more comfortable running at a slightly higher pace, feeling light on your feet and efficiently running race pace. Race pace or a little faster than is the running intensity for repetition training. This type of training improves economy and speed. The intensity of this training 105-120% of VO2max.
_____________________________________________________________________________________
These are the various types of training based off of percentage of an individual's VO2max and/or HRmax to stress the systems of importance for a runner. Use a variety of types of training in your own running program to get the maximum benefits on your own running performance.
Through training zones, you also balance your energy systems and improve body composition along with running performance. Balancing your energy systems and training at the appropriate intensities and zones actually improves your fat and carbohydrate metabolism through exercise, making your body more efficient at each intensity as your get faster.
Who doesn't want to improve there body composition and performance through exercise? I highly recommend getting your active metabolic assessment done (an assessment we do through lifetime fitness where I work) or having a coach plan a program for you to put you at the appropriate training intensities to improve running performance, body composition, and also keep you injury free.
If you have any questions or comments please post!
Happy Running :)
If you have any questions or comments please post!
Happy Running :)
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