Whether you’re running outside or just Listen on Spotify, We may earn commission from links on this page, but we only recommend products we back blown goal. That’s why we’re putting together 90-minute playlists each month chock-full of songs with enough of a beat to keep you moving. For even more tunes, check out our list of the Academy of Sports Medicine.
In order to race fast, A Playlist to Help You Switch Up the Pace fast, A Playlist to Help You Switch Up the Pace slow, and A Playlist to Help You Switch Up the Pace right in the middle. That’s because the body is a highly complex machine that doesn’t build up speed simply by running fast. If you’re looking to get into your best shape and earn a few PRs, then you’ll need a varied workout plan that requires sprints, tempo runs, recovery runs, and rest days. And let’s not forget, you’ll need a killer playlist too.
The Shoes and Gear Kipyegon Will Wear at Breaking4 measure how intensely you’re working in comparison to your max heart rate as a percentage. With Zone 1 being minimal effort, and Zone 5 being maximum exertion, Zone 3 is about 64-76 percent of your max heart rate, according to the National Lightweight Running Shoes (NASM). This is when you’re pushing yourself to build up speed and are perhaps a little out of breath, but not so speedy that you’re going to tire out fast. While faster and slower days are of course necessary, to build up stamina and help your body recover, Zone 3 is the perfect place to be if you’re running a few miles and trying to push yourself. (Just keep in mind, you only want to spend a fraction of your time running in this zone too avoid any plateaus.)
To help you out, we’ve created this Zone 3 playlist. It’s full of up tempo jams that hit the sweet spot as you rack up the miles. Since chatting in Zone 3 can be a bit difficult, running to music is helpful in occupying your time.
Published: Mar 01, 2025 9:00 AM EST
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