Quote:
Originally Posted by DanT
Oh, I don't think 20-minute miles would get most people to Zone 2. That's a little too slow. You and I are in are 50's. Let's suppose a 55 year-old had a maximum heart rate of 170. Zone 2 would be to get the heart rate to about 60 to 70% of that, which would be 102 to 119 bpm.
I understand that you also run marathons and do Orange Theory. So your harder workouts (or stretches within an Orange Theory session) are a mix of Zone 3 and 4. Those are great for increasing VO2 max, but you don't want to do too much of those a week. On my training plans (e.g. I like Greg McMillain's plan and the Hanson Marathon Method), there might be, say, 2 runs a week out of 5 or 6 that are in those zones.
It's really good to aim for either really nice and easy, like Zone 2, or pretty intense, limiting the intense workouts so that you're not burned out for the easy workouts and long runs. A lot of folks spend too much time in the grey zone, in between these two extremes.
|
This is my understanding as well. Just listened to Peyson McElveen (cyclist) podcast this morning, and he was talking about the rule being 80/20 for most of the pros across disciplines. 80% of Zone 2/Long Slow Distance/whatever training and 20% intervals. when they look at their training blocks.
Maybe I misunderstood Megatron, but what I was disputing was that there's zero benefit to running if your HR isn't getting up to 150 or so.