© Sage Canaday and Sandi Nypaver 2015

“Alactic Sprint”
aka” All-out”, “Top end speed.”
KEY TRAINING ZONES: All Rights Reserved.
Any redistribution or reproduction of part or all of the contents
in any form is prohibited other than the following:

NOTE: Effort kept under

you may print or download to a local hard disk extracts
for your personal and non-commercial use only

15 sec each w/full recovery you may copy the content to individual third parties for their
personal use, but only if you acknowledge the website as the source

Examples: 4 by 100m Strides

of the material

You may not, except with our express written permission, distribute

OR Sprints with 3 minute rest. 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: “Easy Pace”
5-8 x 1km @ 5km Race Pace w/2-minute Rest aka “Conversational Pace”
OR 4-5 by 1 mile @ 8km Race Pace w/4min rest. aka “Aerobic Training Zone”
Marathon Race Pace Intensity aka “Fat Burning”
Examples:
Pace for majority of mileage runs,
Pace to Start Long Runs and ultras races
JOG

100% 90% 80% 70% 60%

Numbers=
“Anaerobic Capacity” “Lactate Threshold (LT)” Percentage of Maximum
aka Painful Speed Reps aka “Tempo Run Pace” Heart Rate.
aka Lactic Acid Tolerance. aka “Anaerobic Threshold” Rough Formula Estimate of
“Uptempo”
High intensity Intervals at high speed aka “comfortaby fast” Maximum Heart Rate =
aka “Aerobic Threshold”
with very limited rest/recovery so that aka you can speak a few words still if you had to! [220-(your age in years)]...
aka “Steady State”
lactic acid occurs. Examples: however, this can vary greatly
Examples:
Examples: 20-minute Tempo Run, between individuals and is not always
6-8 mile Progression (Negative Split Run)
8 by 400m at Mile Pace w/2min rest OR 2-mile repeats w/4- minute rest, the best indicator.
OR a strong pace to finish a Long Run workout
OR 12 by 200m sprints w/1min rest OR an all-out RACE effort for 45-60 minutes.
OR an all-out 800m Race