Training for distance running using three POWER ranges.
Aerobic training range
This training zone stretches from slow jogging up to 70% of your VO2max power. This is where you should spend most of your training time. Particularly for 1/2 marathon, marathon and Ironman training. Aerobic training should make up 80% of your total training time.
Threshold training range
The threshold range of power outputs correlates most closely with 5k to 10 mile running power. This power range usually stretches from 75-85% of your VO2 maximum power. This is where you can improve race times and your endurance. Threshold training should make up 10% of your total training time.
VO2 max training range
This range stretches from the top of threshold all the way through maximum power produced for approximately 1 mile. This range improves running economy and cardiovascular fitness Training in the VO2max range should comprise 10% of you total weekly work.