Forget the pace. Get in the Zone!

We all know the feeling. Have just tracked a run, we upload the data to our app. Then our eyes are drawn to the sexiest stat.. PACE.

Our mind then starts to rank us among our peers and their pace times. Putting us into the pecking order of pace achievers.

When I first started running, I was so set on my pace times I naturally thought it was the only way to become a better runner. Run faster each time and I should naturally improve, right? I thought I was right until the first ‘burnout’ occurred. A two-week period of no energy or desire to go for a run.

Along my running journey I have read multiple books about endurance runners, vegan ultra-runners, 1 marathon a day runners, and they all mention the same strategy deep within the pages. You have to slow down to run faster…

To simplify it, they all suggest that by running slow in a certain heart rate / breathing zone, you can log more kilometres, recover quicker, and improve your average pace while keeping your heart rate low.

This is why we often see elite runners running at a lighting pace, but with heart-rates of a walker.

I have started to read a book called 80/20 Running by Matt Fitzgerald and he has taken the time to simplify the science behind this type of training, and create plans to suit all runners on the path of improvement.

I won’t go into too much depth, but the basics are:

Find your maximum Heart-rate. A quick way to estimate is 211 - (0.64 x Age)

Myself as an example: 211 - (0.64 x 33) = 189 bpm. So my max heart rate is 189

Break down the percentages of your max heart-rate. I’ll use mine as an example again

Z1 = 50 - 60% (95-112 bpm) - Warms up and aids recovery

Z2 = 60 - 70% (113-131 bpm) - Improves basic endurance and burns fat

Z3 = 70 - 80% (132-150 bpm) - Improves Aerobic fitness and blood circulation

Z4 = 80 - 90% (151-169 bpm) - Increases maximum performance capacity

Z5 = 90 - 100% (170-189 bpm) - Develops maximum performance and speed

80% of your runs should be Z1 & Z2 / 20% of your runs should be Z4 & Z5

Using the above breakdown, I must admit that 90% of all my runs were in the Z3 or Z4 zone based on my high heart-rates. According to the book, this is a fast-track way to burn out as all of your runs are around the Threshold / Anaerobic zone. Basically, I was slowly chewing through my energy to maintain a certain pace on Strava.

I have now started to concentrate on my zones, using my apple watch with the heart-rate monitor to maintain a stable heart-rate on my long runs. The book provides several programs that adhere to the split of 80% of your runs at a slow pace & 20% of your runs containing speed play.

At first I was sceptical, but I recently ran a 22km on a Sunday afternoon while sticking to the Z2 zone. I have to admit I felt incredible. I could maintain a conversation the whole way, had minimal fatigue, and felt like I could continue running the entire afternoon. There was a small hit to the ego though, with quite a few runners passing me. But I had to think to myself that they are running themselves down, I am building myself up.

-Tristan