# Understanding Training Zones: Zone 1, Zone 2, & Zone 3

Page: https://stenobird.com/podcast/the-rundot-running-podcast-7518498/understanding-training-zones-zone-1-zone-2-zone-3
Text version: https://stenobird.com/podcast/the-rundot-running-podcast-7518498/understanding-training-zones-zone-1-zone-2-zone-3.md
Podcast: [The RunDot Running Podcast](https://stenobird.com/podcast/the-rundot-running-podcast-7518498)
Published: 2026-03-03T16:00:00+00:00
Episode link: https://the-rundot-running.captivate.fm
Audio file: https://api.riverside.com/hosting-analytics/media/6606e53778b600f20291ca7dbb99b0649b2db5a05c97c8585246cd1905676689/eyJlcGlzb2RlSWQiOiI3ZjUxNDY2Ni0wYjRjLTQ2OGUtODEyMi0wNTczM2MwYTI3MDIiLCJwb2RjYXN0SWQiOiJiNzNjY2NlZi01ZDFkLTQ5YmUtOWRhOC1hZjkwZDcxOWVkYmYiLCJhY2NvdW50SWQiOiI2OWI4OTU1YTNjMDUxZGY4YTM1M2JlNTQiLCJwYXRoIjoibWVkaWEvaW1wb3J0cy9wb2RjYXN0cy9iNzNjY2NlZi01ZDFkLTQ5YmUtOWRhOC1hZjkwZDcxOWVkYmYvZXBpc29kZXMvN2Y1MTQ2NjYtMGI0Yy00NjhlLTgxMjItMDU3MzNjMGEyNzAyLzU5M2ViZTM2LWEwYTUtNDJhNC05NjI5LWUzZjhiODcwZjg0MC5tcDMifQ==.mp3
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JSON: https://stenobird.com/v1/public/podcasts/the-rundot-running-podcast-7518498/episodes/understanding-training-zones-zone-1-zone-2-zone-3
Duration seconds: 3071

## Resource

Most RunDot workouts are built around your personalized training zones (calculated directly from your run test results), but what do Zones 1 through 3 actually mean for your training and performance? Coaches Ryan Tibball and Elizabeth James join us to break down the purpose and impact of these foundational run zones. We discuss how each zone should feel, what’s happening physiologically as your body adapts, and why staying in the right zone matters more than you think. You’ll also hear practical strategies for pacing, monitoring effort, and avoiding the common mistakes athletes make in both training and racing. If you’ve ever wondered whether you’re truly running “easy” enough in Zone 1, maximizing efficiency in Zone 2, or properly executing steady efforts in Zone 3, this episode will give you the clarity and confidence to nail your workouts and get more from every mile.

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## Transcript

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