Training Zones

Basis
Recovery Jogs
Long Runs
Easy Runs
Group2 Mile Time Trial5K RaceUpperLowerUpperLowerUpperLower
008:15.70:13:300:06:220:07:040:05:320:06:360:05:280:06:16
109:10.80:15:000:06:510:07:360:06:010:07:060:05:560:06:47
210:05.90:16:300:07:240:08:070:06:280:07:360:06:250:07:18
30:11:010:18:000:07:550:08:380:06:570:08:070:06:510:07:51
411:56.10:19:300:08:260:09:080:07:240:08:400:07:210:08:20
512:51.20:21:000:08:560:09:380:07:540:09:110:07:510:08:51
613:46.20:22:300:09:270:10:090:08:250:09:410:08:190:09:20
714:41.30:24:000:09:570:10:420:08:520:10:110:08:510:09:50
815:36.40:25:300:10:250:11:130:09:240:10:420:09:220:10:19
916:31.50:27:000:10:560:11:440:09:550:11:090:09:530:10:47
1017:26.60:28:300:11:230:12:130:10:260:11:410:10:240:11:14
1118:21.70:30:000:11:530:12:440:10:580:12:090:10:540:11:43
Basis
Steady State
Tempo Run
Tempo Intervals
Cruise Interval - 1600M
Cruise Interval - 1200M
Cruise Interval - 1000M
Cruise Interval - 800M
Cruise Interval - 600M
Cruise Interval - 400M
Group2 Mile Time Trial5K RaceUpperLowerUpperLowerUpperLowerUpperLowerUpperLowerUpperLowerUpperLowerUpperLowerUpperLower
008:15.70:13:300:04:500:05:060:04:380:04:490:04:330:04:450:04:300:04:400:03:210:03:290:02:480:02:540:02:140:02:190:01:410:01:440:01:070:01:10
109:10.80:15:000:05:200:05:350:05:070:05:190:05:010:05:150:04:590:05:090:03:430:03:500:03:060:03:120:02:290:02:330:01:520:01:550:01:140:01:17
210:05.90:16:300:05:500:06:050:05:350:05:490:05:300:05:440:05:260:05:350:04:030:04:100:03:230:03:280:02:420:02:470:02:020:02:050:01:210:01:23
30:11:010:18:000:06:200:06:360:06:030:06:190:05:590:06:130:05:540:06:050:04:240:04:320:03:400:03:470:02:560:03:010:02:120:02:160:01:280:01:31
411:56.10:19:300:06:490:07:070:06:310:06:470:06:280:06:410:06:200:06:340:04:430:04:530:03:560:04:050:03:090:03:160:02:220:02:270:01:340:01:38
512:51.20:21:000:07:190:07:380:07:010:07:170:06:550:07:090:06:490:07:010:05:050:05:140:04:140:04:220:03:230:03:290:02:320:02:370:01:420:01:45
613:46.20:22:300:07:480:08:090:07:300:07:460:07:220:07:370:07:180:07:310:05:270:05:360:04:320:04:400:03:380:03:440:02:430:02:480:01:490:01:52
714:41.30:24:000:08:170:08:380:07:590:08:140:07:480:08:060:07:460:08:000:05:470:05:580:04:490:04:580:03:510:03:590:02:540:02:590:01:560:01:59
815:36.40:25:300:08:450:09:090:08:270:08:410:08:170:08:350:08:120:08:290:06:070:06:190:05:060:05:160:04:050:04:130:03:040:03:100:02:020:02:06
916:31.50:27:000:09:160:09:390:08:540:09:120:08:460:09:030:08:370:08:570:06:260:06:410:05:210:05:340:04:170:04:270:03:130:03:200:02:090:02:14
1017:26.60:28:300:09:430:10:080:09:200:09:390:09:130:09:320:09:050:09:240:06:470:07:000:05:390:05:500:04:310:04:400:03:230:03:300:02:160:02:20
1118:21.70:30:000:10:100:10:380:09:500:10:080:09:390:10:010:09:340:09:500:07:080:07:200:05:570:06:060:04:450:04:530:03:340:03:400:02:230:02:27
Basis
100M
200M
300M
400M
600M
Group2 Mile Time Trial5K RaceUpperLowerUpperLowerUpperLowerUpperLowerUpperLower
008:15.70:13:3000:12.400:13.900:25.500:28.300:38.200:44.400:53.20:01:000:01:230:01:30
109:10.80:15:0000:13.600:15.10:00:2800:31.10:00:4200:48.900:57.90:01:060:01:310:01:39
210:05.90:16:3000:14.600:16.500:30.400:33.900:45.600:53.301:03.00:01:120:01:400:01:48
30:11:010:18:0000:15.800:17.500:33.200:36.300:49.800:57.80:01:080:01:180:01:460:01:58
411:56.10:19:3000:17.100:18.800:35.300:38.900:52.901:01.001:13.00:01:240:01:530:02:06
512:51.20:21:0000:18.400:20.10:00:3800:41.40:00:570:01:060:01:180:01:290:02:010:02:15
613:46.20:22:3000:19.600:21.400:39.800:43.600:59.601:10.001:24.00:01:350:02:090:02:24
714:41.30:24:0000:20.900:22.800:42.400:46.30:01:030:01:140:01:280:01:410:02:180:02:33
815:36.40:25:3000:22.200:24.100:44.800:48.901:07.001:19.001:34.00:01:470:02:250:02:41
916:31.50:27:0000:23.200:25.200:47.400:51.40:01:110:01:230:01:370:01:530:02:320:02:50
1017:26.60:28:3000:24.500:26.600:50.000:54.201:15.001:27.001:43.00:01:580:02:410:02:59
1118:21.70:30:0000:25.800:27.700:52.200:56.60:01:180:01:300:01:460:02:040:02:480:03:06
Basis
400M
600M
800M
1000M
1200M
1600M
Group2 Mile Time Trial5K RaceUpperLowerUpperLowerUpperLowerUpperLowerUpperLowerUpperLower
008:15.70:13:3000:59.40:01:020:01:300:01:330:02:010:02:060:02:380:02:430:03:120:03:170:04:160:04:27
109:10.80:15:000:01:050:01:080:01:390:01:440:02:130:02:190:02:530:03:000:03:310:03:370:04:450:04:56
210:05.90:16:300:01:110:01:150:01:480:01:520:02:250:02:330:03:080:03:180:03:490:03:570:05:100:05:22
30:11:010:18:000:01:170:01:200:01:570:02:030:02:370:02:440:03:240:03:340:04:060:04:190:05:330:05:50
411:56.10:19:300:01:220:01:270:02:050:02:110:02:490:02:570:03:420:03:510:04:260:04:380:06:010:06:17
512:51.20:21:000:01:280:01:340:02:140:02:210:03:010:03:080:03:550:04:060:04:460:04:560:06:230:06:45
613:46.20:22:300:01:340:01:400:02:230:02:310:03:130:03:220:04:110:04:200:05:070:05:170:06:490:07:14
714:41.30:24:000:01:400:01:450:02:320:02:400:03:240:03:350:04:260:04:380:05:230:05:330:07:170:07:40
815:36.40:25:300:01:450:01:510:02:400:02:490:03:360:03:480:04:410:04:550:05:410:05:540:07:440:08:05
916:31.50:27:000:01:510:01:580:02:480:02:580:03:470:04:000:04:560:05:080:06:000:06:090:08:030:08:33
1017:26.60:28:300:01:570:02:030:02:570:03:070:03:590:04:120:05:110:05:250:06:170:06:300:08:270:08:55
1118:21.70:30:000:02:020:02:100:03:050:03:160:04:100:04:240:05:260:05:410:06:360:06:490:08:520:09:23
  • Horizontal Leg Swing
  • Vertical Leg Swing
  • Walking Lunge
  • Walking Side Lunge
  • IT Band stretch
  • Huggers while skipping
  • Side bounce arm lifts each way.
  • Windmills while jogging slowly
  • Heel/toe walk
  • Double hamstring – balance on leg and lean forward allowing opposing leg and core to move parallel to ground touching the ground with opposite hand.
  • A skip
  • B skip
  • Karaoke each way
  • Small steps backwards
  • big steps backwards
  • High Knees
  • Butt kicks