RMWA Running Zone Chart

Confused about effort levels? Wondering if you’re training in the right zone?

This printable, colour-coded chart breaks down the 5 RMWA training zones — so you know exactly when to go easy, when to push hard, and why each effort matters.

No guesswork. No jargon. Just clear, practical guidance you can use on your next run.

What’s inside the RMWA Zone Chart?

• Colour-coded zones:
  Instant visual reference for easy scanning
  
• Target heart rate %:
  Based on your personal WHR (Working Heart Rate)
  
• Talk test cues:
  Know exactly what conversational or breathless effort should feel like
  
• Effort descriptions:
  What each zone actually feels like in your body
  
• Example workouts:
  Simple, actionable sessions for each zone
  
• Adaptation focus:
  The physiological benefit you’re building (endurance, strength, speed, etc.)

Download your free Zone Chart

Choose the format that suits your printer. Both versions are identical in content, just sized for perfect printing.

Tip: Save the PDF to your phone and open it before your next run. Identify your workout zone and know what it should feel like.

Why this chart is uniquely RMWA

This isn’t a generic zone chart you’ll find online. It’s been refined through years of experience and coaching real runners, from beginners to seasoned runners…and reflects our core philosophy:

Love practical tools for your running journey?

If this chart helps you train with more confidence, you might also enjoy:

• 📓 RMWA Complete Running Journal — A 12-week printable planner to build consistency, track progress, and celebrate small wins (only $9)
• 🎒 Packing Lists for Runners — 5 printable checklists to take the stress out of race day and travel (free)

Created with care by Steve — run strong!