XTC Running

Pace and Heart Rate Zone Running based on real world performance.

Everyone has undoubtedly heard about "Zone 2" running (LSD), which teaches your body how to jog very effectively. For those that want to do more than jog, and regardless of ability, be faster tomorrow than they are today, the focus needs to be on the paces outside of their recovery zone, not inside it. The Zones at which lactate just starts to accumulate all the way through the point just past where it cannot be cleared out effectively (lactate threshold) are the most effective zones to run in to improve your performance. The trick is applying just the right amount of training in each of these zones (X-T-C) that you can recover and build back stronger week to week and month to month.
The idea that your running should be broken into percentages is pure fallacy, and fallacy doesn't help you in the last miles of a hard race, be it a 5k or a marathon or anywhere in between.
XTC Running programs focus on total minutes in adaptation zones, the ones that actually help you improve through progressive overload.