Authored by Greg McMillan, the strategy relies on a high level of physical conditioning and mental focus. To get to the point where the runner is ready to apply it, some form of speedwork, such as track intervals, tempo runs, or fartlek should be done as part of every week's workout plan.
This road racing strategy also has psychological concepts which must be mastered. These are similar to the mental preparations that carry runners past the wall to the marathon finish line.
What are the Zones?
The five zones are:
- Pre-race
- The start
- The fast rhythm
- The go
- The get-time zone
All zones, or race segments, other than the pre-race, take place after the starting horn or gun goes off and the runners blast off. The pre-race segment is unique in that it's completely psychological. During the days and hours preceding the target race day, during all the planned workouts charted out to peak on the target weekend, the runner must convince him or herself of success.
To make this happen, things like mental affirmations will do the trick. This is especially effective during interval track workouts or while doing a long run when the runner gets into a rhythm and is flowing like a mountain stream.
The brain is very receptive while the endorphins are being released (runner's high). Another successful method is listening to performance-improving motivational MP3 recordings while running that are developed specifically for improving athletic performance.
The Start Zone
The beginning of a race is when many runners will make PR-killing mistakes. The primary mistake is being too excited and going out too fast. This results in flaming out before the end of the race. Another foible is starting too far back in the pack, resulting in losing time getting on pace.
The Go-Zone strategy suggests going out a slight bit quicker than the goal pace while maintaining control. Don't start with an emotional race.
The Fast Rhythm zone
This fast rhythm zone starts at a fourth of the distance into the race. For a 5K race, this is 0.77 miles or 1,25 Kilometers. For a 10K race, this is 1.55 miles or 2.5 kilometers. Pay attention to mechanics. Fall into a relaxed pace. There should be a clean and fast leg turnover.
The Go Zone
The go zone portion of the race begins right at the mid-point. For a 5K race, this is 1.55 miles or half of a 5k which is 2.5 kilometers. For a 10K race, this point is 3.1 miles which is equivalent to 5 kilometers. The strategy is named for this zone because it specifies that this is the time to put the hammer down and step up the intensity of the attack.
Be masterful. Take control. Expect pain. Target and pass other competitors aggressively. This is no time for half-stepping. Inner motivation is what it's all about here.
Finally, the Get-Time Zone
The get-time zone starts at the 3/4 point of the race. For a 5K, this is at 2.32 miles or 3.75 kilometers. For a 10K race, this is 4.65 miles which is equivalent to 7.5 kilometers. Go into the finish sprint at this point. Most runners wait until the last tenth of a mile to the ticking finish line clock.
Waiting so late is theatrical and makes for a great photo-op, but strategically, it makes no more sense than a fish on a bicycle. The winning seconds must be shaved off earlier to be effective.
So that's the strategy in a nutshell. It's deceptively simple, and it's not for all runners, but it works for those with heart and grit.
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Kelly Smith - Kelly has over 30 years experience as a journeyman carpenter and 20 as a freelance writer and photographer.
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