s3/e44 How to Get Faster on Low Run Volume Training with Kim Nedeau

Zone Two

Zone two training is a cornerstone for endurance athletes, emphasizing aerobic capacity and development. Elisabeth Scott and Kim Nedeau discuss the challenges runners face in maintaining a continuous pace in this zone, often opting for run-walk methods or cross-training alternatives like biking or elliptical workouts 1. Kim highlights the importance of incorporating some running to gain biomechanical and neuromuscular benefits, even if it means walking up hills to stay in zone two 1.

There's so much discipline behind zone two low effort training that you almost need a second person to keep poking you because on your own you can convince yourself that you're good.

--- Kim Nedeau

Elisabeth notes that many runners mistake moderate effort for easy, leading to overexertion. She emphasizes the need for discipline and sometimes external guidance to maintain the correct effort level 2.

   

Zone Three

Zone three efforts play a nuanced role in low volume training, offering aerobic benefits while requiring careful balance. Kim Nedeau explains that for athletes running fewer miles weekly, she is more lenient with zone three work, as long as it doesn't disrupt overall training balance 3. Elisabeth shares her experience of running in zone three post-half marathon, noting the importance of understanding when to pull back to avoid overtraining 3.

It's okay to go a little bit faster here because I kind of know what the balance should look like.

--- Elisabeth Scott

Kim and Elisabeth stress that while zone three can be beneficial, it should not replace the foundational zone two work, especially for those new to structured training 4.

   

Heart Rate

Heart rate monitoring is a valuable tool for managing training efforts, offering concrete data to guide athletes. Kim Nedeau prefers using heart rate to ensure athletes maintain appropriate effort levels, especially on recovery days 5. She advises athletes to learn what different heart rate zones feel like, using it as a teaching tool rather than a constant crutch 5.

You only need to do maybe like a bigger dedication to heart rate training, like once or twice a year.

--- Kim Nedeau

Elisabeth and Kim discuss the challenges runners face in accurately gauging effort levels, with heart rate offering a reliable measure to prevent overexertion 4.