Understanding Training Zones

The number 1 mistake of beginners (and even experienced runners): always running at the same speed. A “medium” speed, somewhat tiring, but not intense enough to trigger real adaptations.

This is what we call the “Grey Zone” (Zone 3).

The 3 Zones (Polarized Model)

To simplify, intensity can be divided into 3 main zones:

1. Zone 1 (Low Intensity) - 80% of time

   • This is fundamental endurance.
   • You can speak while running.
   • This is where you build endurance, mitochondria, and capillary network.

2. Zone 2 (Threshold) - Moderate time

   • “Marathon” or “Half” pace.
   • Useful in small doses, but nervously taxing.

3. Zone 3 (High Intensity) - 20% of time

   • VO2Max, short intervals.
   • This is where you develop engine power.

At Jolkia, we structure your plan to respect this distribution.