Zone training for Runners | Is Threshold running the best?

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Looking to take your running to the next level? In this video, we dive into zone training for runners and explore the different heart rate zones, their purposes, and which zone might be best for you.

We'll take a closer look at threshold running and whether it's the best zone for improving your performance and how I use this zone most. Whether you're a beginner or a seasoned runner, understanding zone training can help you train smarter and achieve your running goals. So, if you're ready to up your running game, be sure to watch this video and learn all about zone training for runners.

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[grzegorzkrajewski]

For majority of amateur runners Zone 1 is a fast... walk. Not running.

[sousa]

I am an 69 old runner which was stuck around 5.50 min. per km now after doing your home gym drills for about a month, I am running 5.10 min per km, it works, we need to put the work and be patient, I really like your videos, keep up the good work

[AFlamingSword]

Absolute GOLD. Best content on Running Youtube for those interested in actually learning and improving. Thank you Steven for sharing. Coming from the MAF cult this is a breath of fresh air.

[dgillespie]

As an old slow fella I think it's always worth thinking in terms of total time for these sorts of sessions. Your 10x1k Threshold is 31 minutes roughly, which is 7x1k for me. 10x1k is going to break me down.

[greganikin]

This is very scientific way - think in minutes. Stress doesn’t know miles or kilometers. Stress knows time only. Absolutely great video!

[Ben-ywbe]

Zone 1 for me is a slow jog. (3-4 RPE)
Zone 2: a bit faster jog (4-5 RPE)
Zone 3: Run (5-6)
Zone 4: Faster Run (7-8)
Zone 5: Sprint (9-10) So little time spent here. I normally use it the last 100-200 meter of a race. Sprint finish.

[StefanMizzi]

Great content Stephen. No bullshit, just giving us pure running knowledge from your professional experience. Hands down best running content creator. Thanks!

[Gunnerzfan]

I've watched copious amounts of running videos, and this is absolutely one of the most efficiently informative and useful on YouTube. Great video.

[lqhfhqd]

Great explanation of the time zones and efforts. And so timely as I received my VO2Max results today (tested yesterday) with different time zones with aerobic and anaerobic thresholds. What I learned is that my watch was off on my zones by up to 9 bpm. I wish I'd done the test 3 years ago.

[ShervinShares]

10:34 doing them on hills - i've been doing them on a track & I think that's whats caused my injuries. Thank you for this tip!!

[curreretraining]

This is absolute class advice and knowledge Steve. Best running YouTube content by a long way. Many thanks.

[paulgrogan]

Hi Stephen. Just started the running master class. Really awesome content. Learning so much already. Thank you for sharing your life experiences with us. 🙌

[KurtleyWolf]

Beautiful video. Questions I never even had were answered,
Those comments at the end really made me feel good about myself.
Thanks again ❤️🤟🏾

[RaoBlackWellizedArman]

Jesus, I can't believe how invaluable this video was.
Many thanks for this.
I've been watching lots and lots of YouTube videos on zone training and I must say I was expecting to hear the same old stuff when I saw the title of your video. I was wrong.
I neglected the zone 3 area for a whole year and I suffered a lot! Did not make any progress whatsoever in spite of the fact that I was putting more milleage than ever.
Can you please make a video about the confusion around zones and why some people advise against working on zone 3 and even call it the gray area or no man's land?!
Also, your definitions of zones seem to be a little bit different from the popular 5-zone theory that I hear about most. According to that definition, zone 2 would be what you called zone 1 (120bpm-140bpm).

[heymrguitarman]

For us mere mortal runners it's important to understand that the better you get, the harder you can push without HR increasing. So for me I can jog along in Z2 at 6.30km ok but any faster and I sneak in to zone 3. However Kipchoge can probably run a sub 2hr 15 marathon in zone 2. So for elite athletes zone 2 training can be very stressful on the body and too much for every day training. Back to me, I can run every day in zone 2 because I'm not very fit by comparison and that means I'm going very steady and not stressing my body. So your zonal approach needs to change a bit as you progress as a runner. It's worth pointing out, my comments relate specifically to ultra trail running as that's my running of choice. As always there's valid counter opinions

[Andykerrsailtraining]

Another fantastic video. I Always see your videos and think I know about that, watch it anyway and learn loads. Such great insight and awareness of what the average runner doesn’t know.

[wemakerobotsai]

Finally someone with qualifications “and” experience bringing sense back into the conversation. Running logic vs Racing logic! If I have to listen to one more influencer from generation HIIT bang on about the panacea of Z2 only. I’ll stop running and take up knitting.

[ZaahirJappie]

That feeling ❤️ when u stumble upon a very important video 🎉

[GaryJahman]

Very interesting and lots of sources saying that zone 3 is a grey area and to be avoided. However I never thought that was correct. Pretty sure that all zones can be trained.

[danterrarun]

I wish I had met you when I lived in Ireland in 2012, 13 and 14. I used to randomly run by the Liffey with no goal whatsoever 😂 10k one day, 5k the other, then 3 days on a pub crawl, then would go back to running again! I'd have skipped the booze days I'd had a pro approach to the sport! You're very clear on you message, my man! ☘️