The best way to set up your HR zones is to do a max HR test like Nancy (and I) have done but that's damn hard work, and not recommended more than once a year. I'm glad I did mine but it's a whole world of pain and I'm not sure whether I'd do one again...
An easier way to get your zones is to do a Lactate Threshold test (from Friel's Training Bible, great read, BTW) - I do it every 6-8 weeks or so for both cycling and running and work out my zones from there. I like this method as it's reasonably easy to do, is a good tempo workout in itself and doesn't take ages to recover from (like a max HR one does, at least for me). Also, LT is very trainable so this will move up with time and your zones can be adjusted as necessary.
So how do you do this? First, make sure you're well rested, hydrated and up for the test. Don't do this if you're feeling crappy. Then hop on the TM or flat road (I do an out-and-back flat straight stretch) and warm up well - 15 minutes. Then you're going to do a 30 minute all-out run. It's easier on the road as you can modulate your speed intuitively when you get tired... Your LT will be your average HR for the last 20 minutes of your run. Once you're done, cool down for 15 minutes and stretch well.
So you've got your LTHR, this gives you top of Z4 - anything above this is totally anaerobic, and hurts like hell after a couple of minutes. To work out the other zones, here's what you do (my zones are in brackets - I have an LTHR of 179):
Top Z1 (Recovery zone): LTHR x 0.847 (118-152)
Top Z2 (Endurance): LTHR x 0.907 (153-162)
Top Z3 (Tempo pace): LTHR x 0.953 (163-171)
Top Z4 (LT intervals): LTHR x 0.993 (172-178)
Top Z5 (Anaerobic): LTHR x 1.107 (179-198)
Remember this is not max HR so the multiplication factors are different. The LTHR method approximates my max HR rather well (196bpm).
So LSD run for me is no higher than Z2, tempo is high Z3-low Z4 and 5k pace is top Z4.
I'm also a strong believer in getting your RPE figured out with HR as HR can be off for one reason or another (overtraining, fatigue, dehydration etc). For me Z1-2 is conversational, Z3 is "irritatingly" hard, Z4 is a "don't talk to me" hard and Z5 is a "cough up a lung" hard.
In God we trust, all others bring data.
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If God invented marathons to keep people from doing anything more stupid, the triathlon must have taken Him completely by surprise.
Specificity, specificity, specificity.
The plural of "anecdote" is not "data".
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