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Training for distance running using three POWER ranges. 

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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.

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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.

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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.

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