Speak the same language with training zones. It doesn’t matter if you’re using Strava’s default zones or an online Joe Friel calculator. Training zones can be equally beneficial to training prescription and training review. 

When I onboard a new runner, I’ll look at their ‘time in zones’ over the last month. Typically, I’ll see their training time distributed as; 60% zone 1-2, 35% zone 3-4, and then 5% Zone 5+. This may be appropriate if you’re in the preparation phase for a marathon. However, most runners with this training style have no plan or “A race”. They’re just training…. and getting injured. 

For a runner like this, I can target 90% in Zone 1-2 and 10% in zone 4-6 via some high-intensity interval training (HIIT) style Fartlek workouts. Reduced systemic metabolic and hormonal stress and increased neurological stimulus often increase training adaptations leading to greater performance improvements after a few weeks of structured training.

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Links and resources to help your running.

• Steal my formula for smashing mind-blowing running PBs FOR FREE! https://link.drwillo.com/stealmyformula
• Buy one of my $59 DONE-FOR-YOU Training Plans. https://link.drwillo.com/leadtrainingplans
• Head to https://link.drwillo.com/reigniteyourrunning to apply for my group coaching program that hands intermediate runners the advanced level, personalised and scientifically-backed ‘here’s how you do it’ repeatable runner’s road map, so they can master the workout ‘why,’ consistently increase speed and leap towards their next PB in record time.