Heart Rate Zones Explained: How to Train for Your First 5K | Coach’s Corner

The coaches sit down to unpack their favorite moments from the Jay Stevens and Jen Irvine episode, including news that broke after the interview: Jay's successful 24-hour world record treadmill walk. The hosts break down the mental models Jay built to survive an 18-hour dark patch, why a ten-minute break was strategic at hour eleven, and how he used hydration to bring his mind back in focus. Along the way, they tackle race topics like heart rate zones and how to start your first 5K without wrecking your joints. They also discuss the episode’s biggest lesson: True growth requires resistance.  You’ll walk away with a better understanding on endurance training. The coaches explain anaerobic threshold, why fat burning only happens in the lower heart rate zones, and how tools like a spin bike, rower, or StairMaster can build an aerobic engine before you ever set foot on pavement. The coaches close by connecting the strong mindset Jay used to stay focused on walking to Jen’s spontaneous decision to sign up for an ultramarathon in the desert and how the two relate to their personal commitments. The final lesson: Get a little more uncomfortable in daily life. **In This Episode You Will Learn:** - (00:33) About Jay’s world record treadmill walk for 24 hours and why his first real break didn’t come until the eleventh hour - (02:00) How Jay recovered after a dark mental low moment caused by a lack of hydration - (03:19) How building mental models for what could go wrong turned panic into problem solving - (05:10) Why Jay chose not to learn the full details of his spinal injury, and how that same instinct helped Jen commit to her first ultramarathon - (11:13) What anaerobic threshold is and why staying in the right heart rate zone determines whether your body burns fat or carbohydrate - (37:15) The personal audit the coaches use to find where they've gotten too comfortable **Connect with Raise the Bar** Instagram: https://www.instagram.com/raisethebarpodcast/ YouTube:https://www.youtube.com/@shona_vertuehttps://www.youtube.com/@raisethebarpod/videos Podcast:https://podcasts.apple.com/us/podcast/the-vertue-podcast/id1701594403https://podcasts.apple.com/us/podcast/raise-the-bar/id6793696383 (also on https://open.spotify.com/show/033S30bZk4LCqrWg3k65R0) **Connect with Jay Stevens**  Instagram: https://www.instagram.com/jaydstevens\_/ LinkedIn: https://au.linkedin.com/in/jay-stevens-a1634028 **Connect with Jen Irvine** Instagram: https://www.instagram.com/jenniferirvine\_coach/?hl=en