The Zone Offense

Weeks five through eight

The Zone Offense
 
  Zone 1 (z-1):
Recovery
60 percent or less of your MHR
  Zone 2 (z-2):
Aerobic
60-75 percent of your MHR
  Zone 3 (z-3):
Lactate Threshold
75-90 percent or less of your MHR
  Zone 4 (z-4):
Anaerobic
90-100 percent of you MHR
 
 
MON. TUES. WED. THURS. FRI.
(5
WEEK
ENDURANCE
Running, stair machine, or hiking: 30 to 35 minutes in Z-1.
or
Cycling, rowing, or swimming: 40 to 50 minutes in Z-1.
STRENGTH
One set of 10-12 reps: Group One exercises (next page). One set of 25 reps: Group Two exercises (next page). Finish with month one's stretch routine.
ENDURANCE
Running, stair machine, or hiking: 35 to 40 minutes in Z-2.
or
Cycling, rowing, or swimming: 45 to 55 minutes in Z-2.
STRENGTH
One set of 10-12 reps: Group One exercises (next page). One set of 25 reps: Group Two exercises (next page). Finish with month one's stretch routine.
ENDURANCE
30 minutes running or 50 minutes cycling in Z-2. After ten minute intervals in Z-3 of three, five, and three minutes repspectively, with one-minute recovery in Z-2 between each.
 
(6
WEEK
ENDURANCE
Running, stair machine, or hiking: 30 to 35 minutes in Z-2.
or
Cycling, rowing, or swimming: 40 to 45 minutes in Z-2.
STRENGTH
One set of 10-12 reps: Group One exercises (next page). One set of 25 reps: Group Two exercises (next page). Finish with month one's stretch routine.
ENDURANCE
Running, stair machine, or hiking: 35 to 40 minutes in Z-2.
or
Cycling, rowing, or swimming: 45 to 55 minutes in Z-2.
STRENGTH
One set of 10-12 reps: Group One exercises (next page). One set of 25 reps: Group Two exercises (next page). Finish with month one's stretch routine.
ENDURANCE
30 minutes running or 50 minutes cycling in Z-2. After ten minutes warming up, add three intervals in Z-3 of three, five, and three minutes respectively, with one-minute recovery in Z-2 between each.
 
(7
WEEK
ENDURANCE
Running, stair machine, or hiking: 40-45 minutes in Z-2.
or
Cycling, rowing, or swimming: 50-60 minutes in Z-2.
STRENGTH
Same as week 5 and 6, with the following optional changes: Do dumbbell pullovers sitting on a stability ball and bent-over rows on one foot.
ENDURANCE
Running, stair machine, or hiking: 45-50 minutes in Z-2.
or
Cycling, rowing, or swimming: 55-65 minutes in Z-2.
STRENGTH
Same as week 5 and 6, with the following optional changes: Do dumbbell pullovers sitting on a stability ball and bent-over rows on one foot.
ENDURANCE
40 minutes running or 60 minutes cycling in Z-2. After ten minutes, add three intervals in Z-3 of five, eight, and five minutes respectively, with a one-minute recovery in Z-2 between each interval.
 
(8
WEEK
ENDURANCE
Running, stair machine, or hiking: 25-30 minutes in Z-2
or
Cycling, rowing, or swimming: 35-45 minutes in Z-2.
STRENGTH
Same as week 5 and 6, with the following optional changes: Do dumbbell pullovers sitting on a stability ball and bent-over rows on one foot.
ENDURANCE
Running, stair machine, or hiking: 30-35 minutes in Z-2.
or
Cycling, rowing, or swimming: 40-50 minutes in Z-2.
STRENGTH
Same as week 5 and 6, with the following optional changes: Do dumbbell pullovers sitting on a stability ball and bent-over rows on one foot.
BENCHMARK TEST
On a flat route (ideally a track) after a warm-up, run one mile at five beats below the lactate threshold (LT) you determined last month. Mark your time. If you've raised your lactate threshold, this run will be faster than last month's. Congratulations.
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