In today’s running culture, people can’t stop talking about Zone 2 running. But what about Zone 3?
John Davis is an author, running coach, former collegiate runner, and an expert in human performance with a focus on biomechanics.
He ran at Carleton College before getting a PhD in biomechanics at Indiana University’s School of Public Health, focusing on running injuries.
John’s also had a fruitful coaching career. From 2013 to 2017, he was an assistant cross country coach at Edina High School, helping them qualify for the Nike Cross Country National Meet 4 years in a row.
I recently read John’s book, “Modern Training and Physiology for Middle and Long-Distance Runners.” It’s a short, concise overview of the most important principles of exercise science for endurance runners. I recommend the read.
Plus, John’s website, RunningWritings.com, has been publishing articles on the art and science of training since 2011.
So, I thought it’d be great to get John’s take on Zone 3 running.
John Davis on the Nuance of Zone 3 Running and How It Can Help Performance
You’ll find people calling Zone 3 running, or the aerobic threshold, a “grey zone” between Zone 2 and lactate or anaerobic threshold. But it’s more complex than that, and Zone 3 brings benefits for runners we need to be aware of.
In this episode, John Davis and I talk about:
- The underutilized value of Zone 3 running
- Why zones aren’t as clear as many people make them out to be
- Lactate threshold and steady-state max in running
- High-end aerobic training and its effects on muscle fatigue
- Improving aerobic capabilities with middle intensity training
- Main drivers of fatigue in different intensities
- Training in Zone 3 and how it can predict performance in endurance events
- Balancing physiological principles with practical coaching
Send this to your running group chat so you can unpack the myths and science behind Zone 3 on your next group run!
Subscribe to the podcast in Apple Podcasts, Spotify, Stitcher, or iHeartRadio.
Links & Resources from the Show:
- Join the book launch list for Marathon Excellence for Everyone
- John’s book: Modern Training and Physiology for Middle and Long-Distance Runners
- John’s website and newsletter
- John on Instagram
- John on X
- Get the free injury prevention email series.
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