Set your run zones at home: 10K treadmill test (simple, science-based) Protocol: 15–20 min warm-up, 1% incline, then a best-effort 10K. Hold steady, no surges. Anchor points: Threshold HR (LTHR) = average HR from the final 20 min Threshold pace = average pace for the whole 10K Chasing sub-8:30 and a Kona slot with evidence-based training that fits real life—and I’m sharing the full Road to Kona. Nothing is impossible with the right plan. Hashtags #runzones #treadmill #10ktest #running #triathlon
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Master your pace zones ↓ These are my current running zone paces and what they look like in training. My stride might not look as smooth here, as I’m not as used to running on a treadmill compared to outdoors. However, I’m generally pretty happy with my running form, and this can give you an idea of how running form differs depending on pace. Each pace corresponds to a specific heart rate zone, helping me target different adaptations: - Zone 1, recovery (6:30/km | 10:28/mi): The pace I use to st
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Zone 2 cardio is good if you do a lot of it! If you only have an hour a week, you probably aren’t getting as much benefit as you could from your training. If you’re training in zone 4 you will work in the anaerobic zones that are much more common in BJJ and wrestling. Zone 2 STILL has a place, especially in boxing and mma, where you will be fighting for upwards of 30 minutes. But if you’re short on time, zone 4 is the way to go. For a beginner I’d recommend a 1:2 or 1:3 work:rest ratio. Somethin
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