Training zones

Baldbull32

 I have question on how to interpret training zones.  If my zone 1 for running is a 9:30 min/mile, does that mean when I run I am suppose to run slower than 9:30 minute mile, with 9:30 being the upper limit?  Similar question: to be running in Zone 5, a 7:00 min/mile, I should run between 7:00 min/mile and zone 4 (7:15 min/mile) with 7:00 min/mile being my upper limit of zone 5?

The same could be asked for HR zones,

Thanks.

Tom

 

 

 

 

Baldbull32

I just realized that my post may not make sense.  The questions assumes a plan that calls for me to train in zone 1, or any zone for that matter.  I am trying to determine where the zones begin and end.

John Withrow

What I do is try to stay as close as possible to the target pace (maybe a little over or a little under depending on the terrain) and hope to Average the actual number for the duration prescribed. So for instance, if my Zone 5 was 7:00, I try to keep in the 6:50-7:10 range for the interval and hope to average as close as possible to 7:00 for say the 1 mile set. I don't have enough running experience to be able to be constantly pegged exactly at a specific pace all the time. Nor can I constantly be looking at my Garmin during those hard efforts. For the Zone 1 stuff, it's a constant struggle during training to actually go that slow, so if my Zone 1 was 9:30, I'd be more like 9:15-9:35, but then during an IM Marathon, I'll use that 9:30 pace as a carrot to try and run that fast... It's amazing what a little bike and run will do to effect one's perception of what a 9:30 pace feels like...

bc4ua

I run my zone 1 stuff at whatever my body tells me zone 1 is that day and avoid looking at the watch. Some days I feel good and run pretty close to it, others I'm slower by a good bit/mile.

For everything else I try to hold close to the interval paces.

Peter Greagg

Similar to John, I use the zone, say 5:00 mins/km (I am a metric guy), as the upper bound.
So, if my HM (Zone 3) pace is 5:20, and my TP (Zone 4) pace is 5:10, then I try and do my Z4 intervals around 5:10 or slightly slower — but also try and make sure they are faster than 5:20 (my Zone 3) pace.
If I am feeling strong and on top of my recovery, I do sit on the actual zone. However, If I am really tired, I just do what I can.

Satish Punna

On the EN calculators page, the run pace zones are written as +/- 5s.  So I try to keep them within those constraints (these are the parameters I program into my Garmin) .  If I am feeling good I allow myself to go up to 5s/mile faster for a particular zone - although sometimes I sneak in a little more speed than that .  If feeling tired/not so good I allow up to 5s slower.  

Baldbull32

Thanks to those who have replied.