Tempo runs, Zone 2, intervals, and recovery—every key concept in one playbook.
Use this hub to translate training jargon into actionable workouts and connect each concept to the right calculator. Skim the sections, launch the tools, and get back to running.
Quick Navigation
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