These heart rate zones allow you to develop your running performance. Although 70-80% of your running during the week should be performed in Zone 1 & Zone 2 as these improve your cardio-respiratory system. By working in the faster zones, you raise the ceiling of your running performance and thus improve your ability to run faster and naturally your zones will be able to be completed at faster speeds without requiring significantly elevated heart rates.
Therefore using all the zones in your running is a complementary training focus. By spending too much of your week in Zones 3 – 5 your chance of injury dramatically increase and your level of fatigue will too.
It’s recommended you follow a structured training programme from a qualified coach.
Want to learn more about the zones, running terminology or Strava terms, you should watch my short presentation below.