Running 训练区间 and Intensity: Complete Guide

Master the science of running 训练区间: 区间2 aerobic base, 乳酸阈值, VO2max intervals, 80/20 训练 rule, and 极化训练 for all distances

要点总结

  • Six 训练区间:Recovery (区间1), Aerobic Base (区间2), Tempo (区间3), Threshold (区间4), VO2max (区间5), and Anaerobic/Speed (Zone 6) target distinct physiological adaptations
  • 区间2 is Foundation:Elite runners spend 60-70% of 训练 time in 区间2 building aerobic capacity, mitochondrial density, and fat oxidation
  • 80/20 Training Rule:80% easy running (Zones 1-2), 20% hard intensity (Zones 4-5) produces superior 表现 gains compared to moderate-intensity 训练
  • Personalized to You:训练区间 based on your临界跑步速度provide accurate, individualized intensity targets—not generic 配速 charts
  • 极化训练:Emphasis on very easy and very hard zones while minimizing moderate intensity (区间3) optimizes adaptation and 恢复

训练区间 transform running from random mileage accumulation into systematic 表现 development. Whether you're building base 体能 for your first marathon or fine-tuning threshold work for a 5K PR, understanding intensity zones ensures every 训练 delivers the intended physiological adaptation.

This comprehensive guide explains the 6-zone 训练 system used by elite runners and supported by sports science research. You'll learn what each zone develops, how to calculate your personal zones, when to use each intensity, and how to structure 训练 using the proven 80/20 and 极化训练 approaches.

What Are Running 训练区间?

Running 训练区间are scientifically defined intensity ranges that target specific physiological adaptations. Each zone corresponds to distinct metabolic processes, energy systems, and 训练 effects—from easy aerobic running that builds 耐力 foundation to explosive sprints that develop neuromuscular power.

Definition and Purpose

训练区间 provide objective intensity targets based on measurable physiological markers: heart rate percentage, 配速 relative to threshold, or percentage of临界跑步速度 (CRS). Instead of vague instructions like "run easy" or "go hard," zones specify exact intensities that trigger predictable adaptations.

The purpose of zone-based 训练 is threefold:

  • Precision Training Stimulus:Each zone creates specific adaptations. 区间2 builds mitochondrial density, 区间4 improves lactate clearance, 区间5 develops VO2max
  • Fatigue Management:Easy zones (1-2) provide adequate 恢复 while hard zones (4-5) deliver race-specific 体能 without chronic over训练
  • 周期化训练 Framework:Zone distribution shifts across 训练 phases—more 区间2 during 基础建设, more 区间4-5 during race preparation

为什么 Zones Matter

Without 训练区间, most runners make the same critical mistake: running their easy days too hard and their hard days not hard enough. This "moderate intensity trap" accumulates 疲劳 without building either aerobic base or race-specific 速度.

The Problem Without Zones:
  1. No Easy Running:"Conversational 配速" becomes group run race 配速—too hard for aerobic development
  2. Insufficient Hard Training:Interval 训练s feel hard but don't reach threshold or VO2max intensity needed for adaptation
  3. Chronic Fatigue:Moderate intensity every day produces cumulative stress without adequate 恢复
  4. Performance Plateau: Training provides no distinct stimulus—body adapts to moderate intensity and stops improving

训练区间 solve these problems by creating clear intensity targets. 区间2 becomes objectively easy (you can breathe through your nose), while 区间4 threshold intervals become genuinely hard (single-word responses 仅). This polarization between easy and hard creates the conditions for continuous improvement.

Zone Systems: 5-Zone vs 6-Zone

Different zone systems divide intensity ranges in various ways. The most common approaches include:

System Number of Zones Primary Focus Best For
3-Zone System 3 zones Simplified 极化训练 Beginners, basic 训练 structure
5-Zone System 5 zones Standard 耐力 训练 Most runners, general 体能
6-Zone System 6 zones Comprehensive 训练 prescription Competitive runners, detailed programming
7-Zone System 7 zones Fine-grained intensity control Elite athletes, coach-directed 训练

Run Analytics uses a 6-zone systemthat balances precision with practical application. This system distinguishes between 恢复 (区间1) and aerobic base (区间2), separates tempo (区间3) from threshold (区间4), and differentiates VO2max intervals (区间5) from sprint 训练 (Zone 6).

Understanding how your zones relate to overall running 表现 metricsprovides context for why each intensity matters and how improvements in one zone influence overall 体能.

Setting Your Personal 训练区间

训练区间 must be personalized to your individual physiology to deliver effective 训练 stimulus. Generic 配速 charts based on age or recent race times provide crude estimates at best—accurate zones require testing that reveals your 乳酸阈值.

Methods for Determining Zones

Three primary approaches exist for establishing 训练区间, each with distinct advantages and limitations:

📋 Zone Determination Methods

  1. Laboratory Lactate Testing: Incremental treadmill test with blood lactate sampling. Gold standard accuracy but expensive ($200-400) and impractical for regular monitoring
  2. Field Testing (CRS): Time trial-based protocols like the 临界跑步速度 test. Highly accurate, repeatable every 6-8 weeks, free to perform
  3. Heart Rate Testing: Maximum heart rate test or percentage-based estimates. Useful for long steady runs but unreliable for intervals
  4. Pace-Based Calculations:Zones calculated from recent race 表现. Better than nothing but assumes optimal race execution

Heart Rate-Based Zones

心率区间 use percentage of maximum heart rate to define intensity ranges. While heart rate provides useful feedback during steady-state running, it has significant limitations:

  • Cardiac Lag:Heart rate takes 1-3 分钟 to stabilize during intervals, making it poor for short repeats
  • Environmental Sensitivity: Heat, humidity, dehydration, and altitude all elevate heart rate independent of effort
  • Daily Variation: Fatigue, stress, caffeine, and illness alter heart rate at given intensity
  • Individual Variation: Maximum heart rate varies widely—220-age formula has ±10-15 bpm error range

Despite these limitations, 心率区间 provide valuable guidance for long aerobic runs where 配速 varies due to terrain. Use heart rate as a secondary confirmation of intensity, not the primary determinant.

Pace-Based Zones

Pace-based zones calculated from your 临界跑步速度provide the most accurate and practical 训练 intensities. CRS represents your 有氧阈值—the fastest 配速 you can sustain for approximately 30 分钟 with metabolic steady state.

All 训练区间 are calculated as percentages of CRS 配速, creating a personalized intensity system that automatically accounts for your current 体能 level. As CRS improves (gets faster), all zones shift accordingly.

Power-Based Zones

Running power meters measure instantaneous work output in watts, similar to cycling power meters. 功率区间 offer theoretical advantages—immediate feedback, terrain-independent intensity, no cardiac lag—but practical challenges limit adoption:

  • Accuracy Issues: Running power algorithms vary widely between devices with no standardization
  • Limited Validation:Research supporting running 功率区间 is sparse compared to 配速 or heart rate
  • Cost Barrier: Running power meters require specific hardware ($200-500)
  • Complexity:Power introduces another data point without proven advantages over 配速-based zones

For most runners, 配速-based zones from CRS testing provide superior accuracy and simplicity compared to power-based 训练.

区间1: Recovery and Active Rest

区间1 108%+ of CRS 配速 (slowest) 50-60% Max HR | RPE 2-3/10

Purpose of 区间1

区间1 is pure 恢复.This ultra-easy intensity promotes blood flow for muscle repair without creating additional 训练 stress. 区间1 running should feel effortless—you could hold a conversation in complete sentences while breathing predominantly through your nose.

区间1 serves four specific purposes in structured 训练:

  • Active Recovery:Day-after-hard-训练 runs that flush metabolic waste without hampering adaptation
  • Warm-Up/Cool-Down:Preparation and 恢复 bookends for intense interval sessions
  • Technique Work:Slow enough to focus on form drills and running mechanics without 疲劳
  • Volume Addition: Extra mileage for runners who need more weekly volume but can't handle more intensity

When to Use 区间1

区间1 is not a primary 训练 zone—you won't build significant 体能 running at 恢复 intensity. Use 区间1 strategically:

Recovery Day (Day After Hard Workout)

  • 20-30 分钟 区间1 continuous running
  • Focus: Maintain easy effort, practice relaxed form
  • Alternative: Complete rest day if feeling 疲劳d

Warm-Up Protocol

  • 10-15 分钟 区间1 running before interval 训练s
  • 4-6 dynamic stretches (leg swings, lunges)
  • 3-4 strides building to 训练 配速

Benefits

区间1 running provides psychological and physiological benefits when used appropriately. Active 恢复 sessions reduce muscle soreness compared to complete rest by promoting blood flow and metabolic waste clearance. Warm-ups in 区间1 gradually elevate heart rate and muscle temperature, reducing injury risk before intense efforts.

Weekly Volume:10-20% of total 训练 volume, primarily as warm-ups, cool-downs, and 恢复 runs

区间2: Aerobic 基础建设

区间2 104-108% of CRS 配速 60-70% Max HR | RPE 4-5/10

为什么 区间2 is Critical

区间2 running is the foundation of 耐力 体能.This is where champions are built—not through heroic interval sessions but through hundreds of 小时 of steady aerobic running that transforms your metabolic machinery at the cellular level.

Elite marathon runners spend 60-70% of 训练 time in 区间2 for good reason: aerobic adaptations require volume, and 仅 easy intensity allows sufficient volume without breaking down. The runner who can consistently execute 70 公里 每周 of 区间2 running will develop greater aerobic capacity than the runner doing 40 公里 of mixed-intensity 训练.

🏃 Physiological Magic of 区间2

区间2 running triggers adaptations that determine your 耐力 ceiling:

  • Mitochondrial Biogenesis: Your cells build more mitochondria—the "power plants" that produce aerobic energy
  • Capillary Density: New capillaries form around muscle fibers, improving oxygen delivery
  • Fat Oxidation: Enhanced ability to burn fat for fuel, preserving glycogen for race efforts
  • Aerobic Enzymes: Increased concentration of enzymes that facilitate aerobic energy production
  • Stroke Volume:Heart chambers enlarge, pumping more blood per beat (lower heart rate at same 配速)

Physiological Adaptations

The adaptations from 区间2 running occur gradually—measurable improvements require 8-12 weeks of consistent 训练. Mitochondrial density increases by 40-50% over 4-6 months of sustained 区间2 work. Capillary density improves by 20-30%, reducing diffusion distance for oxygen from blood to muscle.

These adaptations are the foundation for all other 训练. Higher threshold 配速 (区间4) and better VO2max (区间5) depend on robust aerobic capacity built through 区间2 volume. You can't skip 基础建设 and jump to intervals—there's no shortcut to aerobic 体能 development.

How Much 区间2 Training?

The answer depends on 训练 phase and runner level, but the minimum is clear:at least 60% of weekly running volume should be 区间2.For competitive runners, 70-80% during base-building phases. For beginners building initial 体能, 区间2 can constitute 90-100% of 训练 for the first 8-12 weeks.

区间2 长距离跑 (Cornerstone Workout)

  • 60-150 分钟 continuous 区间2 running
  • Focus: Maintain conversational effort throughout
  • Terrain: Flat to rolling preferred for consistent intensity
  • Frequency: Once weekly, accounting for 25-35% of weekly volume

区间2 基础建设 Session

  • 45-75 分钟 steady 区间2 effort
  • Can be split: 2× 30-40 min sessions same day if needed
  • Frequency: 3-4 times 每周

区间2 Mistakes to Avoid

⚠️ The #1 Training Error: Running 区间2 Too Hard

Most runners fail 区间2 训练 by running too fast. This is the single most common mistake in 耐力 训练. Your 区间2 runs drift into 区间3—what 锻炼 physiologists call "the black hole" or "no man's land" of moderate intensity.

Signs You're Running Too Hard:

  • Can't speak in complete sentences
  • Must breathe through mouth constantly
  • Heart rate consistently above 75% of maximum
  • Feel tired rather than refreshed after runs
  • Need multiple 恢复 days after "easy" runs

Solution:Slow down. 区间2 should feel embarrassingly easy to your ego. If 训练 partners drop you on easy runs, let them go. Your aerobic base—and eventual race 表现—depends on discipline to run truly easy when prescribed.

Understanding the relationship between 区间2 running and overall训练 load 周期化训练helps contextualize why easy volume forms the foundation of any well-structured 训练 plan.

Weekly Volume:60-70% of total 训练 time in 区间2, making it by far the largest component of effective 训练

区间3: Tempo/Steady State Running

区间3 99-103% of CRS 配速 70-80% Max HR | RPE 6-7/10

什么是 Tempo Running?

Tempo running occupies the intensity between comfortable aerobic base (区间2) and uncomfortable threshold work (区间4).Often called "steady state" or "marathon 配速" 训练, 区间3 feels sustainably hard—you're working but can maintain the effort for 30-60 分钟 with concentration.

区间3 corresponds to half-marathon to marathon race 配速 for most runners. A 3:30 marathoner runs 区间3 around 5:00/km (8:00/mile), while their 区间2 配速 is 5:30-5:45/km and threshold (区间4) is 4:30-4:40/km.

Physiological Benefits

Tempo running bridges aerobic development and 乳酸阈值 训练. 区间3 provides several distinct adaptations:

  • Lactate Clearance: Training at upper aerobic intensities improves your body's ability to shuttle and clear lactate
  • Glycogen Efficiency:Tempo 配速 optimizes the aerobic-anaerobic energy system transition
  • Mental Toughness: Sustained moderate discomfort builds mental skills for race execution
  • Race Specificity:Marathon and half-marathon runners need tempo work at goal race 配速

如何 Use 区间3

区间3 训练 deserves careful management. While beneficial for race-specific preparation, too much 区间3 creates problems. Running frequently in this "no man's land" provides neither the high volume of 区间2 aerobic development nor the intense stimulus of 区间4 threshold 训练.

🚫 The 区间3 Trap

Many runners inadvertently spend too much time in 区间3 by running their easy days too hard and their hard days not hard enough. This "moderate intensity trap" produces chronic 疲劳 without building either aerobic base or race-specific threshold 体能.

Solution:Limit 区间3 to 15-20% of weekly 训练 volume. Make easy days truly easy (区间2) and hard days genuinely hard (区间4-5). Polarize your intensity distribution.

区间3 Workouts

Classic 节奏跑

  • 15 min 区间1 warm-up
  • 20-40 分钟 continuous @ 区间3 配速
  • 10 min 区间1 cool-down
  • Focus: Steady, controlled effort—not a time trial

Tempo Intervals

  • 3×10 分钟 @ 区间3 (2-3 min easy jog 恢复)
  • 2×15 分钟 @ 区间3 (3 min 恢复)
  • Advantage: Mental break during 恢复 makes sustained effort more manageable

Progressive Tempo

  • 30-40 分钟 starting 区间2 low, finishing 区间3 high
  • Example: 10 min easy, 15 min moderate, 10 min tempo, 5 min hard
  • Builds mental resilience and simulates race fade management

Weekly Volume:15-20% of total 训练 volume, typically one tempo 训练 每周 during race-specific 训练 phases

区间4: 乳酸阈值 Training

区间4 96-100% of CRS 配速 80-90% Max HR | RPE 7-8/10

乳酸阈值 Explained

区间4 is threshold 训练—the intensity that produces the greatest race 表现 improvements per minute of hard work.This "money zone" pushes your 乳酸阈值 higher, enabling you to sustain faster 配速s before 疲劳 forces you to slow.

Your threshold corresponds to your 临界跑步速度—the fastest 配速 you can maintain for approximately 30 分钟 with physiological steady state. Below threshold, your body clears lactate as fast as it's produced. Above threshold, lactate accumulates rapidly, leading to muscle acidosis and 疲劳 within 分钟.

为什么 区间4 Training Works

Threshold 训练 creates powerful adaptations that directly improve race 表现:

🎯 Threshold Training Adaptations

  • Lactate Clearance: Muscles become more efficient at shuttling lactate from fast-twitch to slow-twitch fibers for oxidation
  • Buffering Capacity: Increased ability to tolerate acidic conditions in working muscles
  • Mitochondrial Density: More aerobic machinery in fast-twitch fibers enables higher sustainable intensity
  • Lactate Transporters: More MCT1 and MCT4 proteins that move lactate across cell membranes
  • Threshold Pace: The ultimate outcome—you can run faster before hitting the lactate ceiling

These adaptations translate directly to race 表现. A 10-second/km improvement in threshold 配速 means faster 5K, 10K, and half-marathon times. For a runner with 4:00/km threshold, improving to 3:50/km threshold produces a 3-4 minute 10K PR.

Threshold Workouts

Classic Threshold Session

  • 4×1600m (1 mile) @ threshold 配速 (90-120s jog 恢复)
  • 3×2000m @ 98% CRS 配速 (2 min 恢复)
  • 5×1000m @ threshold with 90s rest

Continuous Threshold Tempo

  • 20-30 分钟 continuous @ 区间4 配速
  • Alternative: 2×15 分钟 @ threshold (3 min 恢复)
  • Focus: Maintain exact 配速—don't start too fast

Cruise Intervals (Jack Daniels)

  • 5-6×1000m @ threshold 配速 (1 min rest)
  • Total: 5-6km at threshold with short 恢复
  • Purpose: Accumulate time at threshold without continuous effort

How Much 区间4?

Threshold 训练 is potent but stressful. Each 区间4 session generates significant 训练 load (150-250sTSS) and requires 48-72 小时 恢复 before the next hard effort. Limit threshold work to:

  • Base Phase: 1 threshold session every 10-14 days (5-8% of weekly volume)
  • Build Phase:1-2 threshold sessions 每周 (10-15% of weekly volume)
  • Peak/Taper Phase:1 threshold session 每周 with reduced volume

Weekly Volume:10-15% of total 训练 time in 区间4, typically distributed across 1-2 threshold sessions 每周

区间5: VO2max Intervals

区间5 92-96% of CRS 配速 (faster) 90-95% Max HR | RPE 9-10/10

什么是 VO2max Training?

VO2max 训练 develops your aerobic power—the maximum rate at which your body can consume oxygen.区间5 intervals are very hard efforts lasting 2-8 分钟 that push you to near-maximum sustainable intensity. These 训练s hurt, require significant 恢复, but produce dramatic improvements in aerobic capacity.

VO2max represents the ceiling of your aerobic engine. A runner with VO2max of 60 ml/kg/min can process 60 milliliters of oxygen per kilogram of body weight per minute. Elite distance runners possess VO2max values of 70-85 ml/kg/min, providing enormous aerobic capacity for sustained high-intensity running.

Physiological Adaptations

区间5 训练 creates distinct adaptations compared to threshold work:

  • VO2max Increase:Improvements of 5-15% possible in first year of VO2max 训练
  • Stroke Volume: Heart pumps more blood per beat at maximum intensity
  • Mitochondrial Density: High intensity drives mitochondrial biogenesis in fast-twitch fibers
  • Anaerobic Capacity: Improved tolerance for lactate accumulation
  • Top-End Speed: Neuromuscular adaptations for running fast

区间5 Workouts

Classic VO2max Intervals

  • 5×1000m @ 区间5 (2-3 min jog 恢复)
  • 8×800m @ VO2max 配速 (2 min 恢复)
  • 6×3 分钟 hard (3 min easy)
  • Total work: 15-25 分钟 at VO2max intensity

Short VO2max Repeats

  • 12×400m @ 区间5 (90s 恢复)
  • 10×600m @ VO2max (90-120s 恢复)
  • Focus: Consistent 配速 across all repeats—don't fade

Hill VO2max Session

  • 8-10×90 秒 uphill @ 区间5 effort (jog down 恢复)
  • 6×2 分钟 uphill @ hard effort (walk/jog down)
  • Advantage: Hill grade reduces impact stress while maintaining intensity

Recovery from 区间5

⚠️ VO2max Intervals Require Serious Recovery

区间5 训练s generate the highest 训练 stress of any session type—often 200-300+ sTSS. The neuromuscular and metabolic 疲劳 requires 48-72 小时 minimum 恢复 before the next hard 训练.

Recovery Guidelines:

  • Follow 区间5 session with complete rest day or very easy 区间1 恢复
  • Wait 2-3 days before next threshold or VO2max 训练
  • Monitor 训练压力平衡 (TSB)to ensure 恢复 before hard efforts
  • Reduce VO2max frequency if chronically 疲劳d

Weekly Volume:5-10% of total 训练 volume, typically one VO2max session 每周 during race-specific preparation

Zone 6: Anaerobic and Speed Training

Zone 6 <92% of CRS 配速 (fastest) 95-100% Max HR | RPE 10/10

When to Use Zone 6

Zone 6 represents all-out sprints and anaerobic intervals lasting 30 秒 to 2 分钟.This is maximum effort running that recruits 100% of available muscle fibers and depletes energy stores within 秒. Zone 6 训练 has limited application for distance runners but plays specific roles in complete 训练 programs.

Sprints and Speed Work

Zone 6 训练 develops neuromuscular power and anaerobic capacity through several mechanisms:

  • Neuromuscular Recruitment: Teaches nervous system to activate maximum muscle fiber quantity
  • Anaerobic Power: Develops phosphocreatine and glycolytic energy systems
  • Speed Reserve:Maximum sprint 速度 creates "headroom" that makes race 配速 feel easier
  • Strides and Technique:Short accelerations (20-30 秒) maintain neuromuscular efficiency

Zone 6 Speed Workouts

  • Strides:4-8×20 秒 building to near-maximum 速度 (2 min walk 恢复)—use 2-3x 每周 year-round
  • Short Hills:8×30 秒 steep uphill sprint (walk down 恢复)
  • Sprint Intervals:6×200m all-out (3-4 min full 恢复)
  • Race Finish Practice:4×400m @ race 配速 with 200m sprint finish

Limitations of Zone 6

Distance runners should use Zone 6 sparingly for several reasons:

  • Energy System Mismatch: Races longer than 800m rely primarily on aerobic energy, not anaerobic
  • High Injury Risk: Maximum intensity sprints stress muscles, tendons, and connective tissue maximally
  • Limited Adaptation:Anaerobic capacity isn't a primary limiter for 5K-marathon 表现
  • Recovery Cost:Neuromuscular 疲劳 from Zone 6 work compromises subsequent 训练 quality

Weekly Volume:Less than 5% of total 训练 volume, primarily as strides and 速度 development work

The 80/20 Training Rule

The 80/20 训练 ruleprovides a simple framework for optimal intensity distribution: spend 80% of 训练 time at low intensity (Zones 1-2) and 20% at high intensity (Zones 4-5), while minimizing moderate intensity (区间3).

什么是 80/20?

Exercise scientist Dr. Stephen Seiler discovered that elite 耐力 athletes across sports—running, cycling, cross-country skiing, rowing—consistently follow similar intensity distributions. Regardless of sport, the best performers worldwide spend approximately:

  • 75-80%of 训练 time below 有氧阈值 (easy)
  • 15-20%of 训练 time at threshold and VO2max intensity (hard)
  • 5-10% at moderate intensity between easy and hard

This distribution, termed "极化训练," creates a bimodal intensity pattern with most work very easy and some work very hard, but minimal work at moderate intensity.

Science Behind 80/20

Research consistently demonstrates that 80/20 训练 produces superior 表现 compared to alternative distributions:

🔬 Research Evidence for 80/20

  • Stoggl & Sperlich (2014):Well-trained runners improved more with 极化训练 (77% easy, 23% hard) compared to threshold-focused (46% easy, 35% moderate, 19% hard) over 9 weeks
  • Seiler & Kjerland (2006):Junior cross-country skiers showed greater VO2max and 表现 gains with polarized vs. threshold 训练
  • Esteve-Lanao et al (2007): Sub-elite runners following 80/20 distribution improved 5K times significantly more than matched athletes using threshold-heavy approach
  • Neal et al (2013):Cyclists improved functional threshold power more with 极化训练 than high-volume moderate intensity

The mechanism behind 80/20 effectiveness relates to adaptation and 恢复. High aerobic volume (区间2) builds mitochondrial density and capillary networks without excessive 疲劳. High-intensity work (Zones 4-5) provides race-specific threshold and VO2max development. Moderate intensity (区间3) creates 疲劳 without offering distinct advantages over easy or hard 训练.

Implementing 80/20

Translating 80/20 theory into practice requires discipline—especially the discipline to run easy on easy days:

80/20 Weekly Training Structure

Example: Runner with 8 小时 weekly 训练

  • Easy (80% = 6.4 小时):4-5 runs in Zones 1-2, including one 长距离跑
  • Hard (20% = 1.6 小时):1-2 训练s combining threshold (区间4) or VO2max (区间5) intervals with warm-up/cool-down
  • Distribution: Monday-Thursday-Saturday hard, other days easy or rest

📋 Sample 80/20 Training Week

  1. Monday:60 min 区间2 aerobic base run (easy)
  2. Tuesday:Threshold: 15 min warm-up + 4×1600m @ 区间4 (2 min 恢复) + 10 min cool-down (1.6 小时 total, 30 min hard)
  3. Wednesday:45 min 区间2 恢复跑 (easy)
  4. Thursday:VO2max: 15 min warm-up + 8×800m @ 区间5 (2 min 恢复) + 10 min cool-down (1.5 小时 total, 20 min hard)
  5. Friday:Rest or 30 min 区间1 optional 恢复
  6. Saturday:90-120 min 区间2 长距离跑 (easy)
  7. Sunday:60 min 区间2 easy run

Total:~8 小时, 50 分钟 hard work (20%), 6.5+ 小时 easy (80%)

Common 80/20 Mistakes

⚠️ 为什么 Most Runners Fail at 80/20

The 80/20法则 seems simple but most runners inadvertently violate it through three common errors:

  1. Running 区间2 Too Hard:Easy runs drift into 区间3 moderate intensity, becoming "medium-hard" instead of truly easy
  2. Not Hard Enough on Hard Days:Threshold and VO2max 训练s don't reach intended intensity, becoming glorified tempo runs
  3. Group Run Effect:Social pressure pushes easy runs faster—you unconsciously match the group's faster 配速
  4. Ego Resistance:Running truly easy feels "too slow" compared to 训练 partners or social media posts

Solution: Use objective zone definitions from CRS testing. Trust the science. Slow down on easy days. Run legitimately hard on hard days. Ignore irrelevant comparison to others—your zones are personal.

Understanding how 80/20 训练 integrates with周期化训练 principleshelps structure multi-month 训练 blocks that balance volume, intensity, and 恢复.

极化训练: Two Extremes

极化训练represents a specific implementation of 80/20 principles with even greater emphasis on avoiding moderate intensity (区间3). The polarized model concentrates 训练 at two "poles"—very easy (Zones 1-2) and very hard (Zones 4-5)—while minimizing everything in between.

什么是 极化训练?

极化训练 divides intensity into three zones and prescribes specific distributions:

  • 区间1 (Low Intensity):Below first 乳酸阈值 / 有氧阈值. All easy running. Target: 75-80% of 训练 time
  • 区间2 (Moderate Intensity):Between 有氧阈值 and 乳酸阈值. Tempo/steady state. Target: <10% of 训练 time
  • 区间3 (High Intensity):Above 乳酸阈值 including threshold and VO2max. Target: 15-20% of 训练 time

Note: These "polarized zones" differ from the 6-zone system. Polarized 区间1 encompasses our Zones 1-2, while polarized 区间3 includes our Zones 4-5.

Polarized vs Pyramidal

Two primary 训练 intensity models exist: polarized and pyramidal. Understanding differences helps choose appropriate approaches:

Model Easy Volume Moderate Volume Hard Volume Best For
Polarized 75-80% <10% 15-20% Advanced runners, high mileage, elite athletes
Pyramidal 70-75% 15-20% 10-15% Intermediate runners, marathon 训练
Threshold 50-60% 30-35% 5-10% Generally not recommended for 耐力

极化训练 shows advantages for runners capable of high 训练 volumes who can handle the 恢复 demands of twice-weekly high-intensity sessions. Pyramidal distributions work better for runners with limited 训练 time or those building base 体能.

Who Should Use Polarized?

极化训练 suits specific runner profiles:

  • High Weekly Volume:Runners 训练 70+ km/week (45+ 英里) with established aerobic base
  • Advanced Athletes:Competitive runners with 2+ years structured 训练 experience
  • Strong Recovery: Athletes who recover quickly from hard efforts and can handle 2 intense sessions weekly
  • Race Focus:Runners prioritizing 5K-half marathon 表现 rather than ultra-distance
  • Quality Over Junk Miles: Athletes who prefer fewer, higher-quality hard sessions vs. frequent moderate efforts

极化训练 isnotideal for beginners, runners coming back from injury, or athletes with limited 训练 time who need more moderate-intensity efficiency.

Zone Distribution by Race Distance

Optimal 训练 zone distribution varies by target race distance. 5K 训练 requires more VO2max work, while marathon 训练 emphasizes aerobic base and threshold. Understanding these differences helps structure 训练 specific to your goals.

5K 训练区间

5K races demand high VO2max and anaerobic capacity.Training distribution shifts toward 区间5 compared to longer distances:

  • 区间1-2 (Easy):60-70% of volume—still dominant but less than marathon 训练
  • 区间3 (Tempo):10-15% of volume—race 配速 specificity work
  • 区间4 (Threshold):10-15% of volume—improves sustainable 配速 ceiling
  • 区间5 (VO2max):10-15% of volume—critical for 5K 表现
  • Zone 6 (Speed): 5% of volume—neuromuscular development

5K-Focused Training Week

  • Monday:45 min 区间2 easy
  • Tuesday:VO2max: 8×800m @ 区间5
  • Wednesday:40 min 区间2 + 6 strides
  • Thursday:Threshold: 5×1000m @ 区间4
  • Friday:Rest or 30 min 区间1
  • Saturday:Tempo: 3×10 min @ 区间3
  • Sunday:75 min 区间2 长距离跑

10K 训练区间

10K 训练 balances threshold work with VO2max development:

  • 区间1-2 (Easy): 65-75% of volume
  • 区间3 (Tempo):10-15% of volume—race 配速 intervals
  • 区间4 (Threshold): 12-18% of volume—primary focus for 10K
  • 区间5 (VO2max):5-10% of volume—maintains top-end 速度
  • Zone 6 (Speed):<5% of volume—strides 仅

Half Marathon Zones

Half marathon 训练 emphasizes threshold and tempo work:

  • 区间1-2 (Easy): 70-75% of volume
  • 区间3 (Tempo):15-20% of volume—race 配速 specificity critical
  • 区间4 (Threshold):10-15% of volume—improves sustainable 配速
  • 区间5 (VO2max): 5% of volume—maintains aerobic power
  • Zone 6 (Speed): <5% of volume—minimal

Marathon 训练区间

Marathon 训练 prioritizes aerobic base and threshold, minimizing VO2max:

  • 区间1-2 (Easy): 75-80% of volume—aerobic base is critical
  • 区间3 (Tempo):15-18% of volume—marathon 配速 simulation
  • 区间4 (Threshold): 5-10% of volume—limited but important
  • 区间5 (VO2max):<5% of volume—minimal during peak marathon 训练
  • Zone 6 (Speed): <5% of volume—strides for neuromuscular maintenance

Marathon-Focused Training Week

  • Monday:60 min 区间2 easy
  • Tuesday:Tempo: 2×20 min @ 区间3 (marathon 配速)
  • Wednesday:50 min 区间2 恢复
  • Thursday:Threshold: 3×2000m @ 区间4
  • Friday:Rest or 30 min 区间1
  • Saturday:20K+ 区间2 长距离跑 with last 5K @ marathon 配速
  • Sunday:60 min 区间2 easy

Monitoring and Adjusting Zones

训练区间 aren't static—they evolve as 体能 improves. Regular testing and adjustment ensures your zones remain accurate and 训练 continues driving adaptation.

When to Retest Zones

Retest your 临界跑步速度every 6-8 weeks during active 训练 phases. Your CRS should improve (get faster) as 体能 develops, requiring zone recalculation to maintain appropriate 训练 intensities.

Mandatory Retesting Situations:

  • After Training Breaks: Any interruption >2 weeks (illness, injury, vacation) requires retesting
  • Major Fitness Changes: New PR times suggesting significant adaptation
  • Zone Mismatch:Training 配速s consistently feeling too easy or too hard
  • Phase Transitions:Moving from base to build to peak 训练 phases
  • Every 8 Weeks Maximum: Regular testing tracks progress and adjusts zones

Signs Zones Need Adjustment

Between formal retests, monitor for indicators that zones have become outdated:

🚨 Warning Signs: Zones Need Updating

  • 区间2 Feels Too Easy:Conversational 配速 requires conscious effort to stay slow—you're fitter than your zones reflect
  • Threshold Workouts Feel Impossible:Can't complete prescribed 区间4 intervals—zones may be too aggressive or you're 疲劳d
  • Heart Rate Drift:HR consistently 5-10 bpm lower at same 配速 indicates improved 体能
  • Race Performance: Race times significantly faster than zones predict—your threshold has improved
  • Chronic Fatigue:Feeling constantly tired despite following prescribed zones—may indicate over训练 or illness

Using Run Analytics for Zone Tracking

Run Analytics automates zone tracking by analyzing every 训练 and calculating time-in-zone distributions. The app:

  • Auto-Calculates Zones: Enter CRS test results, receive personalized 6-zone system instantly
  • Tracks Time-in-Zone:See weekly distribution—are you following 80/20 or accidentally 训练 60/40?
  • Alerts for Retesting: Prompts when 8 weeks elapsed since last CRS test
  • 隐私政策-First Processing: All zone calculations happen locally on your device—no cloud uploads
  • Export Zone Data: Share zone reports with coaches in CSV, JSON, or PDF format

Understanding how zones integrate with 训练压力评分 calculationsprovides complete picture of 训练 intensity and 恢复 needs.

Avoiding Zone Training Pitfalls

Even runners who understand 训练区间 make predictable mistakes that undermine 训练 effectiveness. Recognizing and correcting these errors transforms zone 训练 from theory into 表现 gains.

Running 区间2 Too Hard

The most common and most damaging error: running 区间2 base runs too fast. This mistake is so prevalent it deserves emphasis:

⚠️ The 区间2 Problem

Studies using heart rate monitors show 80% of runners inadvertently run their "easy" runs at moderate intensity (区间3). This creates three problems:

  1. Lost Aerobic Adaptations: Moderate intensity doesn't provide enough volume for mitochondrial and capillary development
  2. Incomplete Recovery:区间3 running creates 疲劳 that compromises subsequent hard 训练s
  3. Over训练 Risk: Chronic moderate intensity accumulates stress faster than your body can adapt

Fix:Run 区间2 at conversational 配速. You should be able to speak complete sentences. Breathing through your nose should be possible. If you can't talk comfortably, you're going too hard. Slow down—your ego might hurt but your 体能 will improve.

Not Enough Easy Running

Related to running 区间2 too hard: simply not doing enough easy volume. Elite runners spend 70-80% of 训练 time easy for good reason—aerobic adaptations require volume, and 仅 easy intensity allows sufficient volume without breaking down.

Solution:Track weekly zone distribution. Calculate percentage of 训练 time in Zones 1-2. If less than 70%, add more easy runs or slow down existing runs. Quality hard 训练s matter, but easy volume builds the aerobic base that supports all hard 训练.

Skipping Recovery Zones

Many competitive runners view 区间1 恢复 runs as "junk 英里" that don't contribute to 体能. This misses the purpose—区间1 enhances 恢复 between hard efforts, enabling you to train harder when intensity matters.

Solution:Include 20-30 minute 区间1 恢复 runs the day after threshold or VO2max 训练s. These active 恢复 sessions promote blood flow, clear metabolic waste, and reduce muscle soreness better than complete rest while adding minimal 训练 stress.

Conclusion and Next Steps

训练区间 transform running from arbitrary mileage accumulation into systematic 体能 development. The 6-zone system provides the precision needed to target specific adaptations—区间2 for aerobic base, 区间4 for threshold, 区间5 for VO2max—while the 80/20法则 and 极化训练 principles ensure optimal intensity distribution.

Key principles to remember:

  • Personalize Your Zones: Use CRS testingto calculate accurate, individualized zones—not generic 配速 charts
  • Respect 区间2:Spend 60-70% of 训练 time truly easy—this builds aerobic capacity that supports all other 训练
  • Make Hard Days Hard: When doing threshold or VO2max work, commit to the prescribed intensity—don't make it "sort of hard"
  • Follow 80/20:80% easy (Zones 1-2), 20% hard (Zones 4-5), minimal moderate intensity (区间3)
  • Retest Regularly:Update zones every 6-8 weeks as 体能 improves

Action Steps:

  1. Perform CRS test to establish your current threshold and calculate personalized zones
  2. Audit recent 训练—are you following 80/20 or accidentally doing 60/40 moderate intensity?
  3. Structure next 训练 week with clear zone targets for each 训练
  4. Track zone distribution weekly—adjust if drifting toward too much moderate intensity
  5. Download Run Analytics for automatic zone tracking and 训练 load monitoring

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Running 训练区间: 常见问题

What are the 6 running 训练区间?

The 6 running 训练区间 are:区间1 (Recovery, 108%+ CRS 配速)for active 恢复;区间2 (Aerobic Base, 104-108% CRS)for building 耐力;区间3 (Tempo, 99-103% CRS) for steady state running; 区间4 (Threshold, 96-100% CRS)for 乳酸阈值 训练;区间5 (VO2max, 92-96% CRS) for high-intensity intervals; and Zone 6 (Anaerobic, <92% CRS)for sprints and 速度 work. Each zone targets specific physiological adaptations.

How do I calculate my 训练区间?

Calculate 训练区间 by first determining your临界跑步速度 (CRS)through a 5K + 3K time trial test. CRS represents your 有氧阈值 配速. All zones are percentages of CRS 配速: 区间2 is 104-108% of CRS (slower), 区间4 is 96-100% of CRS (threshold), 区间5 is 92-96% of CRS (faster). Use the free CRS calculator at Run Analytics to instantly get your personalized zones.

什么是 区间2 训练?

区间2 训练 is easy aerobic running at conversational 配速 (60-70% max heart rate).This foundational zone builds mitochondrial density, capillary networks, and fat oxidation capacity. Elite runners spend 60-70% of 训练 time in 区间2. It should feel easy enough to speak complete sentences and breathe through your nose. 区间2 builds the aerobic base that supports all other 训练.

为什么 is 区间2 so important?

区间2 is critical because it builds your aerobic capacity—the foundation of all 耐力 表现. 区间2 running increases mitochondrial density (cellular energy production), develops capillary networks (oxygen delivery), enhances fat oxidation (sparing glycogen), and creates the volume tolerance needed for higher 训练 loads. Without adequate 区间2 base, hard 训练 leads to over训练 rather than improvement. Think of 区间2 as building the engine that makes fast running possible.

什么是 the 80/20法则 in running?

The 80/20 训练 rulemeans spending 80% of 训练 time at low intensity (Zones 1-2 easy running) and 20% at high intensity (Zones 4-5 threshold and VO2max), while minimizing moderate intensity (区间3). Research consistently shows 80/20 训练 produces superior 表现 improvements compared to 训练 with more moderate intensity. Elite 耐力 athletes across all sports naturally gravitate toward 80/20 intensity distributions.

Should I run in 区间3?

区间3 (tempo running) has specific applications but should be limited to 15-20% of weekly 训练. Too much 区间3 creates the "moderate intensity trap"—you're 训练 too hard to build aerobic base (区间2) but not hard enough for race-specific threshold adaptations (区间4). Use 区间3 strategically for marathon 配速 practice and race-specific tempo work, but avoid letting easy runs drift into 区间3 accidentally.

How often should I do 区间4 threshold 训练s?

Do 1-2 区间4 threshold 训练s 每周during build and peak 训练 phases. Each threshold session generates significant训练 stress (150-250 sTSS)requiring 48-72 小时 恢复 before the next hard effort. During 基础建设 phases, reduce to one threshold session every 10-14 days. Always allow adequate 恢复—doing threshold 训练s when 疲劳d produces poor-quality 训练 and increases injury risk.

什么是 极化训练?

极化训练 emphasizes two intensity extremes—very easy (Zones 1-2) and very hard (Zones 4-5)—while minimizing moderate intensity (区间3). The distribution is typically 75-80% easy, less than 10% moderate, and 15-20% hard. 极化训练 works best for advanced runners with high weekly mileage (70+ km/week) who can handle the 恢复 demands of twice-weekly high-intensity sessions. It represents the intensity pattern naturally adopted by elite 耐力 athletes.

How do 训练区间 differ by race distance?

训练区间 shift by race distance:5K 训练includes more 区间5 VO2max work (10-15% of volume);10K 训练emphasizes 区间4 threshold (12-18%);half marathon 训练increases 区间3 tempo work (15-20%);marathon 训练maximizes 区间2 aerobic base (75-80%). All distances maintain 60-80% easy running, but the distribution of hard work shifts toward the intensity most relevant to race demands.

Can I use 配速 instead of heart rate for zones?

Yes—配速-based zones fromCRS testing are more accurate than heart ratefor 间歇训练. Heart rate lags 1-3 分钟 during intensity changes, making it poor for short repeats. Heart rate also varies with heat, 疲劳, hydration, and illness independent of actual effort. Use 配速 as primary intensity marker for intervals and threshold work. Heart rate works better for long steady 区间2 runs where 配速 varies with terrain.

How often should I retest my zones?

Retest your 临界跑步速度 every 6-8 weeksduring active 训练 to update zones as 体能 improves. Also retest after: 训练 breaks longer than 2 weeks (illness/injury), major PR 表现s suggesting significant adaptation, phase transitions (base to build to peak), or when prescribed 配速s consistently feel too easy or too hard. Updated zones ensure 训练 continues providing appropriate stimulus.

What's the biggest mistake with 训练区间?

The biggest mistake is running 区间2 (easy) runs too hard, letting them drift into moderate intensity 区间3. Studies show 80% of runners make this error. Running easy runs too hard prevents aerobic adaptations (need more volume at truly easy 配速), compromises 恢复 (疲劳 accumulates), and creates over训练 risk. Solution: Run 区间2 at conversational 配速 where nose breathing is possible. If you can't speak complete sentences, slow down. Truly easy running builds the aerobic base that makes fast racing possible.

Does Run Analytics calculate my zones automatically?

Yes—Run Analytics automatically calculates your personalized 6-zone systemwhen you enter CRS test results. The app provides exact 配速 ranges for each zone, tracks time-in-zone for every 训练, shows weekly intensity distribution (are you following 80/20?), and alerts when 8 weeks elapsed since last retest. All processing happens locally on your device with complete privacy. Download Run Analytics for automatic zone tracking and训练 load management.

Related Resources

CRS Test & Calculator

Perform the 临界跑步速度 test and instantly calculate your personalized 训练区间 with our free calculator.

Calculate Zones →

Training Load Management

Learn how zone intensity affects 训练压力评分 (TSS) and overall 训练 load management with CTL/ATL/TSB.

Training Load Guide →

Performance Metrics

Understand how 训练区间 integrate with VO2max, 乳酸阈值, and 跑步经济性 metrics.

Metrics Guide →

Training 周期化训练

Structure multi-month 训练 blocks using zone distribution principles for base, build, and peak phases.

周期化训练 Guide →

Zone Calculator Tool

Use our quick reference 训练区间 calculator to see all 6 zones from your most recent time trial or race.

Zone Reference →

Run Analytics App

Automatic zone detection, time-in-zone tracking, and zone-specific 训练 load for every 训练.

Download App →

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隐私政策-first zone tracking • Personalized CRS-based zones • Automatic 80/20 analysis