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The Low Aerobic Zone is where you should run most of your easy runs and your long runs.

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As your aerobic system develops, you will be able to spend more time running in the middle aerobic zone and still feel comfortable. With improved fitness and improved strength, you will run more time in this zone and still be highly efficient.

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The Top Aerobic zone is generally reserved for marathon pace training. In this zone, you will be working very hard but still aerobically.

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As you get closer to race time, you will spend some time in your VO2 Max Anaerobic Zone. Speed work at near maximum pace help prepare your body as you near RACE DAY.

Training Zones

The Training Zones and Run Pace Guidelines below are the ideal training paces to help best prepare your body for the race time you wish to achieve.

These are designed to allow your body to adapt for the best chance of having you achieve your goal time.

The whole idea centers around understanding the importance of varying your pace for particular runs. The varying efforts and paces are what builds your aerobic and anaerobic engine in the right proportions so your body is prepared.

It’s vitally important to understand that 80% + of your training will be in your aerobic zone – and that’s when you are fit.

If you are starting from a lower base, or just getting started in running, the majority of your running will be in the lower / middle aerobic zone. For a personalised program – Contact RK POD.