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  • Writer's pictureLuke Nelson

The "Talk Test" For Running Zones

Updated: Mar 16, 2023

Runners, have you heard about the "Talk Test"? It is a simple & effective way to gauge the intensity of your workout without using any fancy equipment.

Here are the different Training Zones with the corresponding “Talk test”:


Zone 1️⃣ & 2️⃣, Easy pace:

Here you should be able to talk in full sentences & have a conversation with your running buddy


Zone 3️⃣, Tempo pace:

At this pace, talking is reduced to incomplete sentences


Zone 4️⃣, Threshold pace:

With increasing difficulty, you can still talk here, but only the odd word or two


Zone 5️⃣, Interval/VO2 max:

At this pace, you can say the odd word if pushed, but talking is difficult!

So next time you hit the pavement, give it a try & see how it can benefit your training! Let us know in the comments how the "Talk Test" has helped you improve your running! 👇


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