Running Heart Rate and Pace Training Zones

min/mi
04:02:20 min/km
 
Zone Heart Rate Range Pace min/mi Workout Example Benefits min/km
Recovery
1
Low
107
High
132
08:46
08:07
Easy run, covering the ground
Facilitates Recovery
High fat utilization
05:27
05:02
Endurance
2
Low
132
High
149
08:07
07:28
Conversational pace
Moderate endurance zone
Increased capillary density
Increased aerobic enzymes
Increased Mitochondria
05:02
04:38
Tempo
3
Low
149
High
157
07:28
06:49
Feels like work
Marathon Race Pace
High aerobic zone
Somewhat hard
No mans land on easy days
Increased aerobic endurance
Preparation for more work
Key zone for long course racing
04:38
04:14
Threshold
4
Low
157
High
165
06:49
06:10
Long intervals
10k-1/2 marathon race pace
Increased economy at threshold
Race specific training
Increased time to exhaustion
04:14
03:50
Interval
5
Low
165
High
182
06:10
05:31
2 to 5 minute intervals
1 mile to 5k pace
Increased VO2 max
Increased pace at threshold
03:50
03:25
 

Borg Adjusted Rating of Percieved Exertion

 
RPE Description
0 Nothing at All
0.5 Extremely Weak
1 Very Weak
2 Weak (Light)
3 Moderate
4 Somewhat Strong
5 Strong
6
7 Very Strong
8
9
10 Extremely Strong (near max)