Marathon Zone Distribution

Marathon Training Zone Distribution

Marathon training သည် aerobic endurance ကို အဓိကထား၍ 80/20 principle ကို လိုက်နာသင့်သည်။

Recommended Distribution

Zone	Weekly %	ရည်ရွယ်ချက်
Zone 1 (Recovery)	10-15%	Recovery runs, warm-up/cool-down
Zone 2 (Aerobic)	60-70%	Long runs, easy runs, aerobic base
Zone 3 (Tempo)	10-15%	Marathon pace work, tempo runs
Zone 4 (Threshold)	5-10%	Threshold intervals, lactate clearance
Zone 5 (VO₂max)	0-5%	Optional speed work

Phase-Specific Distribution

Base Phase

• Zone 1-2: 85-90%
• Zone 3-5: 10-15%

Build Phase

• Zone 1-2: 75-80%
• Zone 3: 10-15%
• Zone 4-5: 5-10%

Peak Phase

• Zone 1-2: 70-75%
• Zone 3: 15-20%
• Zone 4-5: 5-10%