Why does the team complete different types of runs?

Each type of run develops a different part of an athlete’s fitness. Training cannot consist entirely of hard running. Athletes improve by combining aerobic development, speed, controlled harder efforts, and recovery.

Zone 1 and Zone 2 runs build the aerobic system—the athlete’s “battery.” A stronger aerobic system helps a runner maintain effort throughout a 5K instead of fading before the finish.

We often complete strides after Zone 1 or Zone 2 runs. Strides are short, controlled accelerations that help athletes develop speed, efficient running form, coordination, and comfort running faster without the fatigue of a full speed workout.

Zone 3 or steady runs take athletes near the upper end of their aerobic range. These runs teach them to maintain a stronger pace while remaining controlled. We may add short surges that allow athletes to apply the speed and running mechanics developed through strides while already running at a steady effort.

Friday recovery runs are intentionally easy. Their purpose is to promote recovery, keep the legs moving, and help athletes arrive at Saturday morning’s meet ready to compete. Running harder on Friday would not provide additional fitness by Saturday—it would simply create unnecessary fatigue.