Zone 3 running reddit If I take the slow running advice to the extreme, is it -for the long run- better to briskly walk (and risk hardly training at all as I'm well below my zone 2) or to accidentally run in zone 3 (and not effectively train my aerobic fitness). Anyway, bla bla, use LTHR, reset your zones after detection. You also need some shorter speed work if you want to run a faster paced marathon. Running in Zone 3 is better for runners training for long runs, because it "teaches" body how to handle and preserve glycogen and not burn it right away. I do almost all my easy runs in “zone 3” and it’s fine. Restarted in June so hopefully the zone 3 running becomes zone 2 due to winter and general fitness so that I can have reasonable time to accumulate enough adaptations for summer. I quit running in April due to some commitments. Run 3-5x a week and know my HR pretty well but there is no way I could "run" or even "jog" in Zone 2. I've decided to stop over thinking it. TLDR:. Bike: power part in 1, part in 4. I find my heart rate is directly related to my pace though. I'm 39 years old and I haven't done a strict max HR test but right now my watch says 185 Most of my runs are in zone 4 and 5 5. Thus “zone 3” can correspond to different HRs. I went from long time on-again off-again runner (with offs due to injuries) to consistent runner to 3:59 marathoner to 3:29 marathoner/1:37 half marathoner over the course of a few years of zone 2 running that transitioned to 80-90% zone 2 and 10-20% zone 4/5 running. My fast mile times are 7 min miles for a 5 mile run, my slow times range between 8 and 8:15. This strengthens your lungs and heart for more endurance. Run: pace all in zone 2. It should be a breath of fresh air. Zone 4 (Threshold): In zone 4, you’re moving at a fast, almost uncomfortable pace with forceful breathing. The Garmin system zone 3 (70-80% of MHR, for myself 143-163) actually corresponds to zone 2 in the Peaktraining system you cite here (86-89% of LTHR, for myself 156-163). com If you find yourself struggling to improve your run performance despite consistently tough training sessions, chances are you are in the dreaded Zone 3 training plateau. Just go by effort and use HR as a relative guide. I’ve also recently been reading that zone 3 is a grey area and should be avoided, and zone 2 running will be more beneficial. Zone 3 (Aerobic): 70-80% of Max HR Zone 3 training is done at a moderate pace, where it’s more difficult to hold a conversation. HR all in zone 3. After every run my watch would say I ran at 146 BPM (zone 3), and my target HR would be in zone 3. I dramatically became inconsistent in my mileage around September when prior to that, I was running everyday hitting 30-40 miles a week mostly in zone 3-4. If you can do some of your long runs in zone 3 without injury, I don’t think there is any penalty. I use CAROL bike for my rides, when weather is nice I go outside and sprint. Sep 29, 2023 · Zone 3 running or training refers to running, or performing any type of exercise, between 70-80% of your maximum heart rate. We would like to show you a description here but the site won’t allow us. In reality, there are very little physiological differences in zone 2 vs zone 3. Easy running is done in zone 3. Zone 3: ideal for a race, but you will only be able to do a limited distance. My easy run and recovery run pace is around 7:30min/km. When i started my fastest was 35min 5k. As a beginner runner with just one month of experience, I find that to maintain my zone 2 heart rate, I need to walk; otherwise, I quickly escalate to zone 3 when jogging. Zone 2 would be 115 - 134 BPM Zone 3 would be 134 - 153 BPM I did a light jog at a comfortable pace and saw my heart rate was 165 BPM so I slowed down to a brisk walk to be back in zone 3 I don’t think this is right. 2-3 min casual walk/bike ride, 20 seconds of sprint/intense ride going all out. Garmin zone 3 is “normal” zone 2. If that is the case then running zone 2 won't have much of an impact. HR 75% in zone 3, 25% in zone 2. As long as you don’t feel like you’re pushing you’re alright. So, if you want to run a lot in zone 3, listen to your body and be mindful that you're going to be more prone to injury Rule of thumb is at least 180 mins of zone 3 cardio / week. On race day it's likely the runner clicking off even 8:00 splits would settle in to a heart rate above 150 within the first 3 miles - call it 165 because of race day excitement/stress. In this article, we will discuss Zone 3 running, if there is a grey zone in running, and whether Zone 3 training is junk miles a valuable part of your endurance training. Different systems use different definitions of training zones. Zone 2 will get you the best results when your mileage is higher than yours and you're running 5 or more times a week. I just learned about zone 2 this past summer so zone 2 is 6 months new (hence the questions and lack of understanding) I'm running 8 minute miles give or take 10 seconds. Running, when done right, should feel like meditating. If you’re having trouble getting above zone two on whatever machine or exercise is reflected in the heart rate graph above, yeah treadmill might be nice. It’s been a month so far and while I do see a little improvement, it’s very slow going. Majority 50/50 zone 2+3. HR all in zone 2. All was in my mid-to-late 30s. It seems to always suggest zone 3 runs “long/base”. Not running for time or distance, just the feeling. Here’s how to bust out of this rut, avoid overtraining, and reach your running potential. The reason the rule is to run in zone 2 is because there's no fitness benefit in zone 3 compared to zone 2 (just higher risk of injury). My inclination is that my heart rate runs a little faster so my MHR calculation is inaccurate. I actually think its basically not even necessary to do high zone running until you become very very fit and wanna be elite. Should I ignore my zone 2 pace feels terribly slow (7:40minutes/km), will doing zone 3 runs eventually make my zone 3 current pace my new zone 2 pace? my zone 3 pace is about 6:45m/km, it's much more enjoyable to me Zone 2 and Zone 3 are both aerobic, difference being only that in zone 2 you burn fat as source of energy, while in zone 3 you burn glycogen. 5 months of 60kmpw of Zone 2 running and 8-9 hours of regular sleep. For recovery runs, heart rate is the same but they’re generally under 2-4K. I came back to consistency mid November doing 5-6 MAF runs in my zone 1 and 1-2 speed runs a week. I could use some guidance! I was running at 8:30min/km after 1. I've run half marathons and love trail running 7+ miles. I try to keep my heart rate zone 3 or under (which is <154bpm for me) for the whole run. Do a heart rate drift test (or several) to find the top of your aerobic zone. Zone 2 reduces risk of injury, builds slow twitch muscle and mitochondria, and has the same fitness benefits of zone 3 or marathon race pace on long runs. Jan 27, 2025 · Zone 3 helps you adapt to harder work than zone 3. It burns more fat but incurs a little bit more fatigue than zone 2, as we've discussed. 2-3 min casual walk/bike ride, 20 sec of intense again, then 2-3 min cool down. The best type of running is when you zone out, falling into your thoughts and just enjoying the motions. Side note. If you only run 3 times and have a rest day between runs then having a workout 3 times a week would probably be better for you. Shouldn’t 70-80% of max HR be zone 2? I’ve been doing my long runs at Garmin’s zone 3 (aerobic), which already feels slow. Even though I measure my zones, you should see them like this: Zone 1: we don't talk about zone 1 Zone 2: this you can run forever until your body runs out of energy. I try to run in zone 3 and fail, even when I try to run slow. It's also the zone where you'll practice race pace Just got the 955 3 months ago and have been using suggested workouts. Same same. Listening to your body and mind. The worst part is that I have to walk as much as I run in zone 2 as my HR spikes quickly. Looked up an earlier one with less challenging weather where I could keep targets a bit better: Bike: power 2/3 zone 2, 1/3 in zone 3. Zone 2 would be a brisk walk and I couldn't imagine walking for 90 mins I did slow it down to about 2 mins slower than my normal pace but I was still in High Zone 3 and mid 4 most f the time. I've stopped trying to run in zone 3. Hi OP. Ran my first 25 min 5k last month. There is no garmin zone 3 equals zone 2. Run: pace 80% zone 2. Dec 16, 2024 · I have been running my whole life but very sporadic the past 1. Can cut that down a bit if you’re keeping it consistently in zone 4 or 5. Zone 3 (Aerobic): Zone 3 training is done at a moderate pace, where it’s more difficult to hold a conversation. However like training any muscle it doesn’t happen overnight. So I’m totally confused, why is Garmin suggesting all this zone 3 running. 5 years. In reality that’s in my zone 2. These will always be 5-10k. Questions: Should I opt for walking to stay within zone 2, rather than jogging, to maintain the desired intensity level for my training? See full list on marathonhandbook. And don't forget Z1 recovery sessions Both. Like if your watch usually says your easy effort is around 145bpm and your last run was at 155 then maybe back off a little more. Zone 2 for your typical runs between 5-30+k, then occasionally some Z3 tempo runs, supplemented by Z4 VO2 max intervall workouts and some Z5 sprints. Zone 4: can hold for a short timeframe compared to zone 3 but you are able to set personal bests. To try to fix that I’ve started zone 2 training, 3-4 runs per week and one distance run. In a 5 zone system that's top of zone 2 / bottom of zone 3. Delete your overall zones or delete your runnning and cycling zones or make sure they are aligned. Same age+1, started running 3 years ago, exclusively low zones, 1 HR trail runs which were half jog half hike. fmodf zswe sqrti roc yafymo bsm yecpyb wfqn asmpu bqhpl lkjxz owoqe nmfyt puduc ptnda