Many people call this zone 3 the "junk" zone, but there is nothing wrong with zone 3. I did my heart rate test in zone 3 after hearing these guys say that your heart rate should be between 90% and 93% of your anaerobic threshold (not your max) in that zone. I just did the math, combining their theory and my various heart rates. I like zone 3 for middle distance running and such. As a matter of fact, you are likely running in zone 3 on race day if you are a double miler, a 5K runner, or a 10K runner. Think of zone 3 as a gas tank that is only partially open. You are trying to conserve fuel in your body so you can finish the race in zone 5. I look forward to going by a six day mixed zone training program, such as one that includes both easy training zones used almost everyday, with extra zone 2 usage on Monday and Thursday, zone 3 usage on Tuesday and Friday, zone 4 usage on Wednesday, and zone 5 usage on Saturday. Sunday is a rest day for me. Zone 3 makes you good at running, but there is a downfall to zone 3 if you are not ever using any harder zones. The downfall is that there is only so far you can go with zone 3 training in terms of getting fit. If you are training for a sub 5 minute mile and your body is maxing out at only 6 minute mile pace (likely an 8 or 9 minute mile for this type of runner), you will need to do some zone 4 and zone 5 workouts to help increase your maximum speed so you can make that sub 5 minute mile possible. Otherwise, your fitness level will plateau in zone 3. Just keep in mind that all five training zones have their pros and cons when you do train and if you accidentally go into zone 3 on zone 2 day, you should try going to zone 1 before you start trying again for zone 2.

@MattyEPC

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Great points mate. Yeah there is a time and a place for all training zones. I think the biggest mistake that people make is falling into zone 3 when they are meant to be training in zone 2 which does not give them any additional aerobic benefits and just leaves them more tired than zone 2 would.

Hello! this zone as described is used a lot by Marathon Runners ( (2-3 Blood Lacatete) especially in specific periods of preparation , is it believed to be the wrong approach?

@MattyEPC

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The key thing is using zone 3 purposefully at the right time during the training build up. Most people fall into zone 3 accidently when they should be doing zone 2 or zone 4 work.