📚 Running Knowledge Hub
From Tempo Runs to Zone 2 Strategy, Explained at a Glance
This curated hub distills the training terms you hear in every plan—tempo, LSD, intervals, cross-training—and shows how they connect to the calculator. Skim the sections below and launch the relevant tools instantly.
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Tempo Running (LT)
Sustain a comfortably hard pace right at lactate threshold for 20–40 minutes. The effort feels challenging yet controlled—you could speak in short phrases but not sentences.
- Target intensity: LT pace or ~88–92% max HR (confirm via LT calculator)
- Frequency: Once per week, separated from interval days by 48 hours when possible
- Typical structure: 10 min warm-up → 20–30 min tempo block → 10 min cool-down
LSD & Zone 2 Long Run
Long Slow Distance is the aerobic cornerstone. Cruise at Zone 2 intensity to build mitochondrial density, fat utilization, and durability without excessive fatigue.
- Target HR: 60–70% max HR or 65–75% using Karvonen (HRR)
- Duration: 90–120 minutes or more when preparing for half/full marathons
- Pro tip: Finish the final 20% slightly faster (progression) to simulate late-race effort
Intervals & VO₂max Work
Intervals alternate fast repeats with recovery jogs to stress VO₂max and speed. The workouts can be distance-based (400m, 1K) or timed (3–5 minutes) depending on goals.
- Sample sets: 6×1K @ 10K pace with 90 s rest; 12×400m @ 3K pace with 60 s rest
- Effort: RPE 8–9, speech nearly impossible
- Recovery: Maintain easy/Zone 1–2 running for 24–48 hours after hard sessions
Cross-Training & Supplemental Work
Cycling, pool running, rowing, or elliptical workouts keep the aerobic engine humming with lower impact—great for injury prevention or higher volume without extra pounding.
- Intensity: Mostly Zone 2–3; cap high-intensity cross sessions at once per week
- Volume guide: Start with 10–20% of weekly running time and adjust as needed
- Use cases: Replace an easy run during niggles or add to recovery days for blood flow
Designing a Zone 2 Strategy
Zone 2 builds durability, metabolic flexibility, and recovery speed. Many athletes follow an 80/20 split: 70–80% of mileage in Zone 2, 20% in tempo/intervals.
- Sample week: 1 long run + 2 Zone 2 midweek runs + 1 tempo + 1 interval + optional recovery jog
- Fatigue control: Limit weekly mileage increases to <10%, track sleep and HRV if possible
- Data check: Review Zone distribution in Garmin/Strava and adjust the easy/hard balance
Strength, Mobility & Recovery
Two short strength sessions per week—20 minutes focusing on lower body, hips, and core—plus regular mobility keeps mechanics efficient and reduces injury risk.
- Key moves: Single-leg deadlifts, lunges, planks, hip thrusts
- Recovery tracking: Aim for 7+ hours of sleep, note HRV or RPE to manage stress
- Fueling: Refuel long runs with carbs:protein ≈ 3:1 within 30 minutes; hydrate with electrolytes