Marathon Zone Distribution

Marathon training အတွက် optimal intensity distribution

Marathon Training Zone Distribution

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

Recommended Distribution

ZoneWeekly %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%

ဆက်စပ် အရင်းအမြစ်များ