heart-rate zones

Understanding your heart rate can be helpful to calibrate your perceived exertion, especially on easy and steady runs. This simple method is imperfect, but can be very useful for a general understanding of training intensities.

Long-term fitness growth relies on aerobic development, and focused base periods are an opportunity to lay the groundwork for breakthroughs. This 12-week plan builds training volume while developing top-end speed. Breakthroughs await.

Check out Trail Runner magazine's author page.