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How many gears do you have to run?

Gears (zones) to run

Running Zones

Taking an analogy with running training zones, the purpose of this post is to identify how many speed variations we need to have in our train. And above all, when should we make use of these variations within the context of these running zones.

Making an Analogy

vehicle damaged

Imagine you driving your old car. The one with the manual gears. Let’s say you are an inexperienced driver and don’t know how to change gears. What was going to happen?
You would probably stay almost all the time in the first gear.
The result would be a complete disaster. That’s because the fuel consumption of your car would be higher. In addition to that, the speed of the car would reach up to a limit. And that even if you wanted to increase that speed, it would not be possible. Which would surely compromise your vehicle, and consequently his efficiency in terms of economy.
The same thing happens with our running zones.

Gears vs Running Zones

running zones

The running training zones serve as gears. Because when there is a need to increase the pace, there is an ideal gear (zone) for that particular change of intensity.
As we have seen in previous posts that pace is the standard of excellence for measuring intensity in the run, we can base our training on percentages of pace for certain goals the coach is pursuing that session.

Running Zones protocols

numbers in form of globe

Although there are dozens of protocols and variations to measure running training zones, I can suggest huge contributions on this subject to Joe Friel and Andy Coggan.
Their protocols for these zones are even available in TrainingPeaks software to make it easier to set up training sessions.

Running zones & periodization

The same we can talk about the approaches on periodization of training, in which each coach has his preference. However, in our periodization, we understand the concept that a training cycle that covers all phases of an athlete’s preparation has a duration of 15 weeks.

Block 1 - Velocity

The first block of the running training will focus on speed.
However, according to our methodology, speed influences the nervous system (more information here). So the focus here is technical sessions with good quality and sufficient recovery.

Intervals:

Recoveries:

Block 2 - Endurance

In the second block, the timing will be for the long duration sessions. As well as the greater accumulation of training volume.

Intervals:

Recoveries:

Block 3 - Threshold

In the final block of the preparation, there will be a greater mixing between the running zones. This is because it is the tactical moment of preparation of the athlete. Where the training sessions will become more complex, as well as closer to the intensity of the competition.

Intervals:

Recoveries:

Conclusions

The variations presented here will serve to ensure that the runner will have the maximum efficiency of his race, thus becoming an economical athlete in terms of energy expenditure.
The greater the tools the runner possesses in terms of control their intensities, the greater will be his knowledge about his own body. Therefore, knowing how to control these changes in the running zones, the greater the chance of succeeding in your next challenges.

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