Sage Canaday and Sandi Nypaver 2015

All Rights Reserved.

KEY TRAINING ZONES:

Alactic Sprint
aka All-out, Top end speed.
NOTE: Effort kept under
15 sec each w/full recovery
Examples: 4 by 100m Strides
OR Sprints with 3 minute rest.

Any redistribution or reproduction of part or all of the contents

in any form is prohibited other than the following:
you may print or download to a local hard disk extracts
for your personal and non-commercial use only
you may copy the content to individual third parties for their
personal use, but only if you acknowledge the website as the source
of the material
You may not, except with our express written permission, distribute
or commercially exploit the content. Nor may you transmit it or store
it in any other website or other form of electronic retrieval system.

Vo2max Interval Effort,

aka Aerobic Capacity aka Maximum Oxygen Uptake
Examples:
5-8 x 1km @ 5km Race Pace w/2-minute Rest
OR 4-5 by 1 mile @ 8km Race Pace w/4min rest.

Marathon Race Pace Intensity

Easy Pace
aka Conversational Pace
aka Aerobic Training Zone
aka Fat Burning
Examples:
Pace for majority of mileage runs,
Pace to Start Long Runs and ultras races
JOG

100%
Anaerobic Capacity
aka Painful Speed Reps
aka Lactic Acid Tolerance.
High intensity Intervals at high speed
with very limited rest/recovery so that
lactic acid occurs.
Examples:
8 by 400m at Mile Pace w/2min rest
OR 12 by 200m sprints w/1min rest
OR an all-out 800m Race

90%
Lactate Threshold (LT)
aka Tempo Run Pace
aka Anaerobic Threshold
aka comfortaby fast
aka you can speak a few words still if you had to!
Examples:
20-minute Tempo Run,
OR 2-mile repeats w/4- minute rest,
OR an all-out RACE effort for 45-60 minutes.

80%

70%

Uptempo
aka Aerobic Threshold
aka Steady State
Examples:
6-8 mile Progression (Negative Split Run)
OR a strong pace to finish a Long Run workout

60%
Numbers=
Percentage of Maximum
Heart Rate.
Rough Formula Estimate of
Maximum Heart Rate =
[220-(your age in years)]...
however, this can vary greatly
between individuals and is not always
the best indicator.