I did zone training as a newbie in running when I first started. I was slow and overweight and it took a very long time to get my time down. When I first started, I was running 14+ per mile (also my zone 2 was 140) but toward the end, I was running in zone 2 at approximately 9:30 per mile. I was still a bit overweight but did not get injured, which was my main thing. It took me around a year and a half of running to do this.

I read this thread and then Googled "zone 2 running" and tried it out. It was really hard to stay on the top of zone 2 but not go over, and I spent most of my time trying to breathe deeply and calm my body down to continue to jog but not bust into zone 3. I did it for an hour and it wasn't easy. I can see how this is good for forcing you to work on form and breathing to keep heart rate low while going at a decent pace.

I’m with you. Zone 2 running is essentially a walk for me which seemed like it would defeat the purpose of training. My gate is so awkward going that slow (I’d also probably be around 15 min/mile). I did a half marathon last year and slowed my pace for long runs but not to a zone 2.

I’m a casual runner, 12 min half marathon pace, maybe a 9.5 min/mile. I was careful about not building up mileage too quickly but did not do z2 runs.

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I am really confused about zone 2 running. I am training to do 10k and on week 4 of 10 of a training schedule. I just finished my long run - 60 minutes. It was tough to stay under 130 BPM. My pace went from 15:30 to 15:55 by the last mile. My one mile pace is around 10minutes. Does this seem right? It felt like effort 2-3 if 1 is a walk.

Personally, I think a lot of the zone training stuff is for more experienced runners. I have been training for my first big race this fall (Army 10 miler) and found it very difficult to stay in Zone 2, especially early on. I'd basically have to stop running and walk, which makes no sense for my training goals. For many of my runs I was in Zone 3 or 4 for most of it. An experienced runner gave me the advice to not get wrapped up in all that yet and just focus on getting out there and getting it done. Unless you are an experienced runner looking at improving your times, I'd let go of the zone training and speed training stuff and focus on getting the miles in best you can.

As an experienced endurance athlete I agree with this 1000%. Don’t get twisted around your own axel. Most important is not to overdo the volume and get hurt.

Long runs in zone 2 are a way to protect you from too much volume. 1 hour in zone 2 isn't going to put you in a hole for the next workout, if you veer into zone 3 for most of that hour, you're digging yourself a hole.

Here is a great article on Zone 2 training and why it is important: https://shorturl.at/dlmT8

Overthinking is definitely getting to me!

- op

Anonymous wrote:

Anonymous wrote:I am really confused about zone 2 running. I am training to do 10k and on week 4 of 10 of a training schedule. I just finished my long run - 60 minutes. It was tough to stay under 130 BPM. My pace went from 15:30 to 15:55 by the last mile. My one mile pace is around 10minutes. Does this seem right? It felt like effort 2-3 if 1 is a walk.

Personally, I think a lot of the zone training stuff is for more experienced runners. I have been training for my first big race this fall (Army 10 miler) and found it very difficult to stay in Zone 2, especially early on. I'd basically have to stop running and walk, which makes no sense for my training goals. For many of my runs I was in Zone 3 or 4 for most of it. An experienced runner gave me the advice to not get wrapped up in all that yet and just focus on getting out there and getting it done. Unless you are an experienced runner looking at improving your times, I'd let go of the zone training and speed training stuff and focus on getting the miles in best you can.

+1

Totally agree.

Zone training is necessary for experienced runners who are typically running pretty high mileage because they typically have some hard training days in there (tempo, hill repeats, sprints) so things that are really taxing their body and with that they need those easier days to still get their miles in but recover their bodies enough to push hard on the hard days.

Now I do have non-serious runner friend who used zone training and specifically running in zone 2 to increase their cardio ability. But this is something that takes a very long time, not something you will benefit from in a 10 week training program.

Zones aside, you should still try ot do long runs as a slightly slower pace than other runs.

Anonymous wrote:

Anonymous wrote:I am really confused about zone 2 running. I am training to do 10k and on week 4 of 10 of a training schedule. I just finished my long run - 60 minutes. It was tough to stay under 130 BPM. My pace went from 15:30 to 15:55 by the last mile. My one mile pace is around 10minutes. Does this seem right? It felt like effort 2-3 if 1 is a walk.

Personally, I think a lot of the zone training stuff is for more experienced runners. I have been training for my first big race this fall (Army 10 miler) and found it very difficult to stay in Zone 2, especially early on. I'd basically have to stop running and walk, which makes no sense for my training goals. For many of my runs I was in Zone 3 or 4 for most of it. An experienced runner gave me the advice to not get wrapped up in all that yet and just focus on getting out there and getting it done. Unless you are an experienced runner looking at improving your times, I'd let go of the zone training and speed training stuff and focus on getting the miles in best you can.

As an experienced endurance athlete I agree with this 1000%. Don’t get twisted around your own axel. Most important is not to overdo the volume and get hurt.

Anonymous wrote:I am really confused about zone 2 running. I am training to do 10k and on week 4 of 10 of a training schedule. I just finished my long run - 60 minutes. It was tough to stay under 130 BPM. My pace went from 15:30 to 15:55 by the last mile. My one mile pace is around 10minutes. Does this seem right? It felt like effort 2-3 if 1 is a walk.

Personally, I think a lot of the zone training stuff is for more experienced runners. I have been training for my first big race this fall (Army 10 miler) and found it very difficult to stay in Zone 2, especially early on. I'd basically have to stop running and walk, which makes no sense for my training goals. For many of my runs I was in Zone 3 or 4 for most of it. An experienced runner gave me the advice to not get wrapped up in all that yet and just focus on getting out there and getting it done. Unless you are an experienced runner looking at improving your times, I'd let go of the zone training and speed training stuff and focus on getting the miles in best you can.

I am really confused about zone 2 running. I am training to do 10k and on week 4 of 10 of a training schedule. I just finished my long run - 60 minutes. It was tough to stay under 130 BPM. My pace went from 15:30 to 15:55 by the last mile. My one mile pace is around 10minutes. Does this seem right? It felt like effort 2-3 if 1 is a walk.