As a running coach one of the questions I see asked most often on running forums relates to understanding your training zones and what heart rate formula to use to set them. Runners often start exploring this as they look at trying some more structured training for the first time, but, in my opinion for runners at this level there is no need to overcomplicate it and a more holistic approach of running by feel can be just as, if not more beneficial.
The traffic light training system
An approach that I often use for my run coaching is what I refer to as the traffic light training system. When coaching runners who are new to trying to stay within defined effort zones I use this simplified approach to help guide them.
- GREEN - Easy effort runs that allow you to hold a conversation with ease.
- AMBER - Moderate effort runs where you can still hold a conversation but only in short, broken sentences.
- RED - Hard effort - Shut up I can't talk now effort.
By incorporating these three zones into your run training you can train in a manner which promotes many of the key physiological adaptions which allow us to perform better in the future, some examples of which are listed below.
GREEN
- Increase the blood's oxygen carrying capacity
- Helps strengthen ligaments, tendons and muscles
- Releases endorphins (these are good)
- Improves recovery (helps the body flush out the metabolic waste)
AMBER
- Increase the body's ability to utilise oxygen
- Improves lactate tolerance (maintain faster pace longer)
- Improved running economy (less effort for the same outcome)
- Build mental resilience
RED
- Increases muscle strength and power
- Develop your fast twitch muscle fibres (the ones used for high-intensity exercise)
- Great for improving performance at short distances
When I use this method for my run coached athletes I use Rate of Perceived Exertion (RPE) within my coaching platform to structure the runs, but all the athletes really need to focus on during their run with regards to effort is how they feel relative to the traffic lights, there is no need to check their heart rate or pace which in itself makes for a more enjoyable run.
GREEN - RPE 1-3
AMBER - RPE 4-7
RED - RPE 8-10
Zones in workouts
The runs often do not fall into just one category. Most running is at GREEN (easy effort) so for example recovery runs would be all GREEN effort while a threshold run might consist of, as an example:
10 minutes GREEN to warm.
3 x 5min at AMBER with 2min at GREEN to recover.
10 min GREEN to cool down.
Different intensities can be achieved in different ways for example increases in pace, steady hill repeats, hill sprints, strides, intervals etc but all can be judged by focusing on staying in the GREEN, AMBER or RED zone. A running coach will set you intensities in your training to target the desired adaptions.
Want to talk about training intensities?
This is only a very brief outline, if you would like more detail about this approach, applying it to your training or a more detailed explanation of anything covered in this brief article then leave a comment and I will answer as soon as I can or you can get in touch regarding my running coaching packages and let me do the planning for you!
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