Is Zone 3 (Grey Zone) Running A Waste Of Time or Genius?

The 1% Better Runner | DLake, Mike Trees & Friends

Are your runs in the sweet spot or the danger zone?

Understanding how to optimize your running training is key to improving performance and avoiding setbacks. This episode dives deep into the often misunderstood Gray Zone, explaining what it is, why it can hinder progress, and when it might actually help. Learn the science behind heart rate zones, the importance of balancing effort, and practical tips to avoid common training mistakes—all while keeping your runs fun and productive.

Timestamps

[00:54] What are the downsides of training at marathon pace?

[01:54] What exactly is running in the Gray Zone?

[03:00] Why you should stay in the Gray Zone.

[04:14] Pro vs. beginner differences in the Gray Zone.

[05:49] The health vs. fitness tradeoff of Gray Zone running.

[07:54] Why you should and should not run in the Gray Zone.

3 Key Ideas

1. Gray Zone Defined: Why the middle training zone hinders progress.
2. Effort Distribution: The 80/20 rule for optimal training balance.
3. Cross-Training Benefits: Mixing low-impact workouts for longevity and consistency.

Links & Learnings

📈 Get your free 30-day 1% better base training & habits guide - https://dlakecreates.com/basefree

🎧 Listen, read and learn more here https://dlakecreates.com/greyzone

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https://www.strava.com/athletes/120507

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