Tempo teki v območju 3

Vloga tempo tekov v vašem načrtu treninga

What are Zone 3 Tempo Runs?

Zone 3 tempo runs are moderate-intensity sustained efforts run at approximately 70-80% of max heart rate or 85-95% of lactate threshold pace. They fall between easy aerobic runs (Zone 2) and hard threshold workouts (Zone 4), occupying the "tempo" zone that builds aerobic strength without excessive fatigue.

Zone 3 tempos bridge the gap between easy base building and race-specific intensity, developing the aerobic capacity and mental toughness needed for racing while remaining sustainable for longer durations than threshold work.

Zone 3 Tempo Run Quick Facts:

Intensity: 70-80% max HR, "comfortably hard" effort
Pace: 85-95% of threshold pace (15-30 sec/mile slower than threshold)
Duration: 20-60 minutes of sustained tempo effort
Feel: Can speak 3-5 words at a time, breathing somewhat labored
Purpose: Builds aerobic capacity, improves lactate clearance, race prep

Understanding Zone 3

Zone 3 in Context

Zone 3 sits in the middle of the five-zone intensity model:

Zone	% Max HR	% Threshold	Feel	Purpose
Zone 1	50-60%	<75%	Very easy	Recovery
Zone 2	60-70%	75-85%	Conversational	Aerobic base
Zone 3	70-80%	85-95%	Comfortably hard	Tempo, aerobic strength
Zone 4	80-90%	95-105%	Hard	Threshold training
Zone 5	90-100%	>105%	Very hard	VO2max intervals

The "Gray Zone" Debate

Zone 3 is sometimes called the "gray zone" or "no man's land" in 80/20 training and polarized training models because:

Not easy enough: To maximize aerobic adaptations like mitochondrial density
Not hard enough: To maximally stress lactate threshold or VO2max systems
Moderate fatigue: Accumulates fatigue that can compromise quality workouts

However, Zone 3 has value when used strategically:

Bridges easy and hard training during build phases
Race-specific intensity for longer events (half marathon, marathon)
Mental preparation for sustained discomfort
Variety in training stimulus

The key is not running most miles in Zone 3. Use it strategically, not by default.

Benefits of Zone 3 Tempo Runs

1. Aerobic Power Development

Zone 3 tempos improve aerobic capacity without the stress of threshold or VO2max work:

Increased mitochondrial density (though less than Zone 2)
Enhanced capillary network
Improved oxygen delivery and utilization
Better fat oxidation at higher intensities

2. Lactate Clearance

Zone 3 teaches your body to clear lactate efficiently at moderate intensities:

Lactate produced and cleared in balance
Training lactate shuttle mechanisms
Preparing for harder threshold work

3. Race-Specific Training

Zone 3 approximates race intensity for longer events:

Half marathon: Slightly above Zone 3
Marathon: Upper Zone 2 / lower Zone 3
Mental rehearsal for sustained discomfort
Practicing race pacing and fueling

4. Mental Toughness

Sustained tempo efforts build psychological resilience:

Learning to maintain focus during discomfort
Building confidence in ability to hold pace
Developing race-day mental strategies

5. Recovery Adaptation

Zone 3 is less demanding than Zone 4-5, allowing:

Quality work without extreme fatigue
Faster recovery than threshold/VO2max sessions
Can be done more frequently if needed

When to Use Zone 3 Tempo Runs

Strategic Uses

1. Transition from Base to Build Phase

Zone 3 tempos bridge base building and specific training:

Base phase: Mostly Zone 1-2 with strides
Early build: Add Zone 3 tempos weekly
Mid-build: Mix Zone 3 tempos with Zone 4 threshold
Peak: Reduce Zone 3, emphasize race-specific work

2. Long Run Preparation

Zone 3 work prepares you for marathon pace segments in long runs:

Weeks 1-4: Easy long runs only
Weeks 5-8: Add Zone 3 tempos midweek
Weeks 9-12: Long runs with marathon pace (Zone 3) segments

3. Recovery Week Quality

During recovery weeks when volume drops 30-40%, Zone 3 tempo maintains fitness without excessive stress:

Reduce overall volume
Include one 20-30 min Zone 3 tempo
Lighter stimulus maintains aerobic capacity

4. Race Simulation

Zone 3 tempos simulate race intensity for half marathon and marathon:

Practice goal race pace
Test fueling strategy
Build confidence in pacing

When to Avoid Zone 3

Most easy runs: Should be in Zone 2, not Zone 3
Hard workout days: If doing threshold/intervals, go to Zone 4-5, not Zone 3
Recovery runs: Zone 1-2 only
Taper period: Reduce volume, maintain sharpness with Zone 4-5, minimize Zone 3

Key principle: Don't run most miles in Zone 3. Use it strategically 1-2 times per week during build phases, not as your default intensity.

Zone 3 Tempo Run Workouts

Continuous Tempo Runs

Sustained effort at Zone 3 intensity:

Short Tempo (20-30 minutes)

Warm-up: 10-15 min easy
Tempo: 20-30 min Zone 3 (comfortably hard)
Cool-down: 10-15 min easy
Total: 40-60 min
When: Early build phase, recovery weeks

Medium Tempo (30-45 minutes)

Warm-up: 15 min easy
Tempo: 30-45 min Zone 3
Cool-down: 10-15 min easy
Total: 55-75 min
When: Mid-build phase, half marathon prep

Long Tempo (45-60 minutes)

Warm-up: 15-20 min easy
Tempo: 45-60 min Zone 3
Cool-down: 10-15 min easy
Total: 70-95 min
When: Marathon-specific prep, advanced runners only

Interval Tempo Runs

Breaking tempo into intervals with short recovery:

3 × 10 Minutes

Warm-up: 15 min easy
Intervals: 3 × 10 min Zone 3 with 3 min easy jog
Cool-down: 10 min easy
Total: 55 min
Benefit: Easier mentally than 30 min continuous

4 × 8 Minutes

Warm-up: 10-15 min easy
Intervals: 4 × 8 min Zone 3 with 2 min easy jog
Cool-down: 10 min easy
Total: 52-57 min
Benefit: More tempo volume, mentally manageable

Progressive Tempo Runs

Start easy, finish in Zone 3-4:

Negative Split Tempo

Warm-up: 10 min easy
First half: 15 min Zone 2 (easy)
Second half: 15 min Zone 3 (tempo)
Cool-down: 10 min easy
Total: 50 min
Benefit: Teaches finishing strong when tired

Build-Up Tempo

Warm-up: 10 min easy
Build: 10 min Zone 2, 10 min Zone 3, 10 min Zone 4
Cool-down: 10 min easy
Total: 50 min
Benefit: Prepares for race-day progression

Long Run with Zone 3 Finish

Marathon-specific training:

Easy miles: 10-12 miles Zone 2
Tempo finish: Last 4-6 miles Zone 3 (marathon pace)
Total: 14-18 miles
Benefit: Simulates late-race fatigue while holding pace

Programming Zone 3 Tempos

Weekly Frequency

Zone 3 tempo frequency depends on training phase and overall intensity distribution:

Training Phase	Zone 3 Frequency	Other Quality	Easy Runs
Base Building	0-1 per week	Strides only	5-6 per week
Early Build	1 per week	+1 Zone 4 threshold	4-5 per week
Mid-Late Build	1 per week	+1-2 Zone 4-5 workouts	4-5 per week
Peak/Specific	0-1 per week	+2 race-specific workouts	4-5 per week
Taper	0 per week	1-2 sharpening sessions	Mostly easy

Key principle: Zone 3 tempos supplement, don't replace, threshold and interval work. Use 1 per week maximum during build phases.

Sample Training Week (Build Phase)

Day	Workout	Primary Zone
Monday	Rest or 4 mi easy	Zone 1-2
Tuesday	Zone 3 tempo: 30 min comfortably hard	Zone 3
Wednesday	6 mi easy recovery	Zone 2
Thursday	Threshold workout: 4 × 8 min Zone 4	Zone 4
Friday	5 mi easy + strides	Zone 2
Saturday	6 mi easy	Zone 2
Sunday	14 mi long run easy	Zone 2

Intensity distribution: ~75% Zone 1-2 (easy), ~10% Zone 3 (tempo), ~10% Zone 4 (threshold), ~5% warm-up/cool-down

This maintains 80/20 principles while incorporating strategic Zone 3 work.

Common Zone 3 Mistakes

1. Running Most Miles in Zone 3

Problem: "Easy" runs become Zone 3 moderate efforts

Result: Chronic fatigue, compromised quality workouts, injury risk

Solution: Force easy runs to Zone 2 (conversational). Reserve Zone 3 for specific tempo workouts only.

2. Zone 3 Instead of Threshold

Problem: Running tempo sessions in Zone 3 when they should be Zone 4

Result: Insufficient training stimulus for lactate threshold improvements

Solution: Make hard days truly hard (Zone 4-5). Zone 3 tempos are a supplement, not replacement, for threshold work.

3. Too Frequent Zone 3 Work

Problem: 3-4 Zone 3 sessions per week

Result: Accumulates fatigue, prevents recovery between quality sessions

Solution: Limit to 1 Zone 3 tempo per week. Prioritize truly easy (Zone 2) and truly hard (Zone 4-5) sessions.

4. Ignoring Workout Purpose

Problem: Running Zone 3 when workout calls for easy or hard effort

Result: Compromises training adaptation

Solution: Know the purpose of each run. If it's an easy day, run Zone 2. If it's a hard day, run Zone 4-5. Save Zone 3 for specific tempo sessions.

Frequently Asked Questions

Are Zone 3 tempo runs necessary?

Not strictly necessary but beneficial when used strategically. They bridge easy aerobic running and hard threshold work, providing moderate stimulus without extreme fatigue. Best used 0-1 times per week during build phases, not as a daily default intensity.

How do Zone 3 tempos differ from Zone 4 threshold runs?

Zone 3 is "comfortably hard" (70-80% max HR), while Zone 4 is "hard" (80-90% max HR). Zone 3 tempos can be sustained 45-60+ minutes; Zone 4 threshold runs typically 20-40 minutes maximum. Zone 4 provides stronger lactate threshold stimulus but requires more recovery.

Should I run most of my miles in Zone 3?

No! This is a common mistake. Most miles (75-85%) should be in Zone 1-2 (easy). Only 10-15% should be Zone 3. Running most miles in Zone 3 creates chronic fatigue and compromises both easy and hard training sessions.

When should I do Zone 3 tempos vs. Zone 4 threshold runs?

Use Zone 3 tempos early in build phases, during recovery weeks, or for race-specific marathon prep. Use Zone 4 threshold runs for maximum lactate threshold improvement during mid-late build and peak phases. Most weeks should include Zone 4 work, with Zone 3 as occasional supplement.

Can I do Zone 3 tempo runs during base building?

Yes, but sparingly (0-1 per week). Base building emphasizes Zone 2 volume with minimal intensity. If including Zone 3, keep it to one 20-30 minute tempo weekly while maintaining 85-90% of miles in Zone 2.

How do I know if I'm in Zone 3?

Can speak 3-5 words at a time, breathing is somewhat labored but rhythmic, pace is "comfortably hard," heart rate 70-80% max. If you can speak full sentences, you're in Zone 2. If you can barely speak at all, you're in Zone 4.

Is Zone 3 the same as marathon pace?

For most runners, marathon pace falls in upper Zone 2 / lower Zone 3 (75-82% max HR). Elite runners may race marathons in mid-upper Zone 3. Zone 3 tempos are good marathon race simulation but may be slightly faster than actual marathon pace for recreational runners.

Why do some training philosophies avoid Zone 3?

Polarized training emphasizes 75-85% easy (Zone 1-2) and 10-20% very hard (Zone 5), minimizing Zone 3-4. The rationale: Zone 3 provides insufficient stimulus for max adaptations while accumulating too much fatigue. However, strategic Zone 3 use (1x/week) can benefit most runners when balanced with proper easy volume and hard workouts.