The fourth training zone is interval training (I). This zone is unlike the other zones in that is performed in relatively short intervals, hence the name. The intensity level of this zone is most important. The pace should be at 95-100% of VO2max or 98-100% of HRmax. It is important that the 100% threshold is not passed because the purpose of the workout is to stress and improve the aerobic capacity, but not put undue stress on the body. Workouts for this zone can vary in overall length, but are broken into sections of no more than five minutes without an equal time of E zone between them. The season could even attempt to include multiple marathons, but the goal here is to just train for and run a single marathon. The first principle, “The body reacts to stress,” is quite simple and is explained by Daniels succinctly. The four millimole value is an average and is better defined for an individual as the 20-30 minute accumulation of blood lactate when running at a race pace that can be maintained for an hour (Daniels 23). Similar to this “system” is the aerobic capacity “system.”

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For distance running, Daniels introduces five specific training zones that serve as the basis for his workouts and training formula. The zones are The doubling of training at the lower level resulted in an increase of 25% of potential, but the doubling of training at the higher level only saw an increase of 15% of potential.This can vary by situation, but in this case the overall season is the amount of time available to train for the marathon. Runs of this sort should not last longer because they are done at a pace at which blood lactate is building up in the body. Runners can use this formula to calculate training paces for long runs, short runs, speed sessions and other workouts. Athletes will be able to tell if their current fitness level requires them to go faster or slower. Of course, this will depend on fitness level and depending on the distance covered. Daniels uses seven principles of training, matched with training intensities, and combines them into zones that can be measured by points. Warming up and cooling down before and after another workout would fall into this category, as well as recovery and “long” runs.

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The muscular system is just that, your muscles. The ability of your muscles to utilize oxygen, remove waste, store glycogen, and support your body are all important functions. The 25 distinction, however, is the purpose. The R zone is aimed at improving both speed and running economy. Strides are 20 to 30-second runs where you increase your pace beyond your easy run pace. You should not be doing strides all out but keep them comfortable but steady. I do strides before all my hard workouts and then at least once a week during one of my easy runs. I do a mile worth of strides, striding for 20 seconds and then easing off for 1 minute before the next stride. If you want to improve your running speed, it's essential to know which workouts are effective. Threshold training can be a great way to increase both endurance and speed. Once the current VDOT has been determined for a runner, the next step is to determine the exercise intensities for the five training zones.The problem with this is that different runners, with different strengths and weaknesses, might actually need different paces to stress the appropriate systems. Knowing whether a runner is better at short distances or long could impact their repetition speed and their threshold speed. The concept is simple: if you want to be able to shoot free throws, you should practice free throws, and if you want to be a better runner, you should run.