FastForward Sports | Train 4 Running - Triathlon - Fitness - Fun!

Average HR	Time (h:mm:s)	Distance
	::

								
										HR
										Pace
										Approx. Effort
										Conversationability
										Description
									
										Zone 1
										
										Slower than marathon
										As much as you like
										Aerobic training for muscle endurance. Includes walking & relaxed running
										
										Zone 2
										
										Marathon to Half-marathon 
										Occassional short sentences
										a.k.a. tempo, aerobic threshold, intermediate running pace
									
										Zone 3
										
										10K to 5K
										A few words here and there
										Lactate threshold (or slightly faster) training
									
										Zone 4
										
										Faster than 5K
										Unintelligible, monosyllabic sounds
										True 'speed' work for bio-mechanical improvement

								
										Race
										Range
										
										HR
										Pace
										Finish
									
										Marathon
										from
										
										to
										
										Half-marathon
										from
										
										to
										
										10 mile
										from
										
										to
										
										10K
										from
										
										to
										
										5 mile
										from
										
										to
										
										4 mile
										from
										
										to
										
										5K
										from
										
										to
										
										2 mile
										from
										
										to
										
										1 mile
										from
										
										to

	HR	Pace	Approx. Effort	Conversationability	Description
Zone 1			Slower than marathon	As much as you like	Aerobic training for muscle endurance. Includes walking & relaxed running
Zone 2			Marathon to Half-marathon	Occassional short sentences	a.k.a. tempo, aerobic threshold, intermediate running pace
Zone 3			10K to 5K	A few words here and there	Lactate threshold (or slightly faster) training
Zone 4			Faster than 5K	Unintelligible, monosyllabic sounds	True 'speed' work for bio-mechanical improvement

Race	Range	HR	Pace	Finish
Marathon	from
	to
Half-marathon	from
	to
10 mile	from
	to
10K	from
	to
5 mile	from
	to
4 mile	from
	to
5K	from
	to
2 mile	from
	to
1 mile	from
	to