Why are Most of My Workouts in Zone 2 or 4?

It’s easy to think every run should feel hard—but that approach often leads to fatigue, stalled progress, or injury. That’s why most training plans focus on easy runs (Zone 2) and hard workouts (Zone 4–5), with much less time spent in between.

The “Grey Zone” (Zone 3)

Zone 3 is often called the Grey Zone because it feels “comfortably hard”—but it’s not ideal for most training goals.

Why Zone 3 Can Be a Problem:

• Not easy enough to support recovery

• Not hard enough to drive meaningful adaptation

• Can lead to ongoing fatigue

• Makes it harder to perform well in key speed sessions

Many runners drift into Zone 3 because it feels productive and improves average pace stats—but this can limit long-term progress.

Why Zone 2 Matters

Zone 2 runs should feel steady and comfortable. They play a vital role in endurance training by helping you:

• Build aerobic capacity

• Improve fat utilisation

• Support recovery between hard sessions

• Increase endurance for longer races

When done correctly, your Zone 2 pace will naturally improve over time, even though the effort level stays easy.

Why Zone 4–5 Sessions Are Key

These harder workouts are where performance gains really happen.

Zone 4–5 training helps you:

• Run faster and sustain speed for longer

• Improve tolerance to fatigue and lactate

• Become more efficient at using carbohydrates

• Raise your overall performance ceiling

The Big Picture

Progress comes from contrast:

• Go easy on easy days (Zone 2)

• Go hard on hard days (Zone 4–5)

By avoiding the Grey Zone and respecting recovery, you’ll arrive fresher for quality sessions—where the real gains are made.

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