Understanding Your Running Training Zones: Green, Amber, and Red

Coach Brad from The Run Experience explains the green, amber, and red training zones for runners. Learn how each zone impacts your performance and how to use them effectively. Whether you're a beginner or an experienced runner, this video will help you optimize your training and improve your running performance.
Book References:
The Training Intensity Handbook by Dr. John Hellemans ISBN 978-0-9582287-1-8
The Triathlon Coach by Dr. John Hellemans 1/1/2007 ISBN 13:978-0-473-11377-3
Triathlon - The Winning Edge by John Hellemans and Erin Baker 1988
Download The Daily Run App: tre.onelink.me/I8YZ/3eb5fc43

[@Kurio71]

Train for amateur boxing but really getting into HR zones. Train 3x HIIT interval sessions and 2x recovery jogs a week now. Seems to be a good balance, get the mitochondria benefits of Zone 1/2 and improved VO2max performance of Zone 5

[@TheRunExperience]

Agree. Thanks for sharing.

[@sarahkingston7421]

I have really embraced this zone 2 training lately and noticed my VO2 climbing.. happy... and feeling stronger.. 10k is in May.. soooo heres to happy training

[@TheRunExperience]

Let us know how you go!

[@sarahkingston7421]

@TheRunExperience lets see this was 3 weeks ago.. My VO2 hasnt really gained... but I have finally found my pace which has allowed my cadence to catapult.. it was like Christmas morning all over...

[@winklertribe5268]

I also run by feel, and use the heart rate data retrospectively. My frustration is that what feels relaxed zone 2 is always zone 3 on my watch. Should I listen to my body, or should I listen to my watch?

[@TheRunExperience]

Good question. A little of both. Be aware sometimes the zones on the watch are incorrect so listening to the body is key. Another point is if you are doing well with nutrition and sleep the dipping into zone 3 can still be anabolic & beneficial

[@potblack7951]

I’m not a competitive runner even though I run on average 5 times a week..would never buy a running watch as it would take all the pleasure out of doing what I do..running by feel..and for the pure joy of it

[@TheRunExperience]

Joy helps with performance

[@user-sg8kq7ii3y]

I'm with you. I don't use a watch. I don't use a heart rate monitor. I don't even listen to music while running. Running is the one moment in my day to completely DISCONNECT from the electronic world.

[@pbthefirst630]

How did you do at Kona world championship?

[@pbthefirst630]

I’m racing at nice world championship next year!

[@TheRunExperience]

I competed at Kona 1999. I managed 10hrs 24min. An awesome event!

[@pbthefirst630]

@@TheRunExperience amazing! I completed im California (which is a very fast course) in 10:55. I’ve got my work cut out for me for the bike course in nice