Did you know many elite athletes spend most of their training time in Zone 2?
This may surprise you, particularly if you thought harder meant better when it came to running.
However, the secret to becoming a stronger, more efficient runner isn't about pushing yourself to exhaustion every time you lace up your shoes.
Zone 2 running is revolutionizing how beginners approach their training, and I'm excited to show you why this method could be the game-changer you've been looking for!
What Is Zone 2 Running?
If you're new to heart rate training, think of Zone 2 as your "conversational pace" - it's where you're definitely exercising, but you could still chat with a running buddy if asked without gasping for air.
Zone 2 typically falls between 60-70% of your maximum heart rate, making it the perfect intensity level for building your aerobic base and improving aerobic fitness.
Training zones are often divided into five levels, with Zone 2 being your primary fat-burning and endurance-building zone. While Zone 1 is basically a warm-up and Zones 3-5 push you into higher intensities, Zone 2 is where the magic happens for long-term endurance development.
Here's what Zone 2 feels like:
- You're breathing more heavily than at rest, but it's controlled.
- You can speak in complete sentences.
- You feel like you could maintain this pace for hours
- Your effort level feels like a 3-5 out of 10
- You're working but not struggling
Understanding Zone 2 Training
Zone 2 training is a cornerstone of endurance training, focusing on low to moderate intensity exercise.
Often referred to as the “conversational pace,” or "base training" this type of aerobic training is crucial for building a strong aerobic base.
Unlike high-intensity interval training (HIIT), which targets anaerobic capacity and speed, Zone 2 training emphasizes aerobic capacity and endurance.
Many people mistakenly believe that only high-intensity workouts yield results, but Zone 2 training is incredibly effective for long-term endurance development.
By consistently training in Zone 2, you enhance your body’s ability to utilize oxygen efficiently, which is fundamental for any endurance athlete.
My Personal Zone 2 Training
I do the majority of my training in zone 2; for me, I use around 130 bpm, and zone 2, which is around a low 7 min mile pace.
I would also run in zone 2 most days, the main exception being when I do a specific workout. My easy runs are at this intensity, as are most of my longer runs.
The Benefits of Zone 2 Training for Aerobic Fitness
Here are some of the benefits of training in zone 2.
Enhanced Fat Burning
When you train in Zone 2, your body becomes incredibly efficient at using fat for fuel. Research shows that low intensity training is optimal for enhancing your body's fat-oxidation capabilities. This means you'll be able to run for longer distances without hitting the dreaded "wall" where your glycogen stores get depleted.
Improved Mitochondrial Function
Here's something fascinating - Zone 2 training actually increases the number and efficiency of mitochondria in your muscle cells. These tiny "powerhouses" are responsible for producing energy, and the more efficient they are, the better your endurance becomes.
Reduced Injury Risk
Because Zone 2 training is low-intensity, it puts significantly less stress on your joints and muscles compared to high-intensity workouts. I've found that runners who maintain a solid Zone 2 base typically report fewer overuse injuries and recover more quickly between training sessions.
Better workouts
When you are recovering between workouts and doing your easy runs with the right intensity, you can get more out of your workout days and reach the target intensity. This approach to training sees great results and helps ensure continued progress.
How to Find Your Zone 2 Heart Rate
For the most accurate information for your training zones, you can visit a lab; these tests are becoming more common and available to runners of all abilities. In this, you will likely run on the treadmill at a number of different intensities to get some data on your personal training zones.
However, another way of calculating this is by determining your maximum heart rate.
And then working out 60/70% of this figure.
For example, my maximum heart rate is 190, 70% of 190 is 133 BPM. So this is why I tend to then keep my heart rate below on easy and recovery runs.
While it's much better if you do have a heart rate monitor, as beginners can certainly be prone to misjudging effort, If you can speak in complete sentences while running you're probably in Zone 2.
Getting Started with Zone 2 Running
Here, we will take you through a beginners guide on how to get started with running in zone 2 and all the things you may want to pick up to make the most of your training.
Essential Equipment
- A reliable heart rate monitor (chest straps are most accurate) - I have tried a variety of different watch brands and wrist sensors; however, in my experience, they are not as accurate as a strap.
- Comfortable running shoes - Of course, you will need your running shoes; for zone 2 training, these are likely to be the ones you use the most and log the most miles.
- Moisture-wicking clothing - Seasonal dependent, but ensure you have good running gear to keep the miles enjoyable.
- A running watch or smartphone app to track your progress - Many running watches have their own app to record and look back on your training.
Your First Zone 2 Run
Here is an example to try a Zone 2 Run, now you have your target zone to run in, the important part is to stay under the upper band.
Start with these simple steps:
- Warm up with a 5-10 minute walk
- Begin running at what feels like an easy pace
- Check your heart rate - you'll probably need to slow down!
- Maintain this pace for 20-30 minutes
- Cool down with a 5-minute walk
Remember, it might feel frustratingly slow at first - that's completely normal! Many runners, myself included, had to swallow their pride and even walk up hills to stay in Zone 2 when starting out.
Once you get home, have a good look at the data part, particularly for things like the effect of a hill on your heart rate or how long it took for your heart rate to rise and also how long it took to start to come down on your walk at the end.
Common Zone 2 Running Mistakes to Avoid
Here are some common mistakes to both be aware of and avoid.
Running Too Fast
The biggest mistake I see? Running too fast! You may feel a range of feelings when slowing down (or even walking for a time) to stay in Zone 2 but trust the process. Speed will come naturally as your aerobic base develops.
Inconsistent Pacing
Constantly bouncing in and out of Zone 2 defeats the purpose. Focus on maintaining steady effort, even if it means walking up hills or slowing down into a shuffle on tired legs.
Ignoring Environmental Factors
Temperature, humidity, stress, and sleep all affect your heart rate. Be prepared to adjust your pace based on these factors to stay in Zone 2.
Not Giving It Time
Zone 2 training is a long-term investment. Don't expect dramatic changes in the first few weeks - the real magic happens after 8-12 weeks of consistent training.
Equipment Error
Be careful using heart rate monitors, which use wrist sensors only for reading. I have found them to be less accurate, so I would recommend having a supplementary strap.
Building Your Zone 2 Running Program
Of course, building a running program is widely dependent on your starting place and experience. However, here is an idea: Zone 2 is perfect for a beginner to start with, as it allows you to build up a great base fitness level.
Beginner Zone 2 Training Week
- Monday: 30-minute Zone 2 run
- Tuesday: Rest or cross-training
- Wednesday: 35-minute Zone 2 run
- Thursday: Rest
- Friday: 30-minute Zone 2 run
- Saturday: 45-minute Zone 2 run (long run)
- Sunday: Rest
Progressive Building
Every few weeks, add 5-10 minutes to your longest run while maintaining the same structure. After 4 weeks, you can add time to your weekday runs as well.
There are other ways of progressing the plan, such as looking at intensity and eventually training in other zones, but the base fitness this will provide is significant for your future training.
Balancing Zone 2 with Higher Intensity Workouts
While Zone 2 training is essential for building a strong aerobic base, incorporating higher intensity workouts is also crucial for a well-rounded training program.
High-intensity interval training (HIIT) can improve anaerobic capacity, speed, and overall fitness.
To strike a balance, aim to spend about 75% of your training time in lower heart rate zones such as 2, and 3 focusing on endurance and aerobic capacity.
The remaining 25% can be dedicated to higher intensity workouts including threshold and tempo runs, as well as speed workouts which will help enhance your speed and anaerobic performance.
However these percentages are just a guide, it all depends on important factors such as your current fitness, race distance goals, training time and volume per week.
This balanced approach ensures that you develop both endurance and speed, making you a more versatile and resilient athlete.
My Real Results: Zone 2 Success Stories
I have used zone 2 training in my own program for a number of years now. Previously, when I did not track or was aware of the various heart rate zones, I would run far too fast on my easy days, either from the off or once warmed up. As I was younger, I often managed to avoid injury, but I did not see much improvement after a while, and my times plated.
Once I started ensuring I was running my easy runs at around 130 bpm, I started enjoying them more and felt better, had more energy and, most importantly, I started running my workouts quicker, and my race times came down to a low 31-minute 10k.
The biggest motivating factor I have found is seeing you able to keep at the same heart rate but run faster; then you really know your fitness is improving.
Common patterns I've observed in successful Zone 2 training from runners I have coached:
- Initial frustration with the slow pace (weeks 1-2)
- Noticeable improvements in running economy (weeks 4-6)
- Significant endurance gains (weeks 8-12)
- Faster paces at the same heart rate (weeks 12+)
Tracking Your Progress
To stay motivated, track these metrics:
- Average pace at your Zone 2 heart rate, you will be able to see this on your running watch or once you sync it to the app.
- Distance covered in a set time is particularly helpful if you run the same amount of time on a similar course to track progress. I personally do this over 5 miles.
- Resting heart rate: It is best to check this first thing in the morning, ideally before you get out of bed.
- Recovery time between sessions, paying attention to your overall energy levels and how your muscles feel.
Additionally, consider training at specific percentages of your race pace to balance intensities and improve both aerobic capacity and speed.
Remember to maintain a training log either on paper or digitally - you’ll be amazed at how far you’ve come, and it will give you a lot of confidence going forward
Tips for Long-Term Success
- Be patient; building endurance takes time; there is no real shortcut, but training carefully can certainly take you there faster than overdoing things.
- Stay consistent with your training; regular and consistent training over weeks, months, and years is the best way.
- Focus on form; even at slower speeds, running slower gives you a chance to think about your running form.
- Listen to your body and rest when needed, and ensure you take time to rest and recover. Although zone 2 training may feel easier than perhaps what you are used to, you still need to have rest days in your training plan.
Conclusion
As a certified running coach, I know that zone 2 training might feel slow at first - trust me, I've been there! But stick with it, and you'll be amazed at how this seemingly simple approach can transform your running.
Remember, many elite runners spend most of their time training in Zone 2 for a reason.
Start implementing these strategies today, and you'll be well on your way to becoming a stronger, more efficient runner.
Remember, every elite athlete started somewhere, and many of them credit Zone 2 training as their secret weapon for success.
Building consistency and avoiding injury are some of the most important things in being a better distance runner, and by running in zone 2, you are giving yourself a good chance and doing just that.
