Anyone want to attempt Zone 2 running with me?

[USAUSAUSA]

So after 15 years of mediocre running, I’ve started taking an interest in heart zone training and thought I’d give it a bash. Pretty much all my runs I am at max within 2 minutes and run at max the whole time (clearly don’t know this for 15 years but it was a bit of a revelation to me when I started looking into it). Started reading about the benefits of zone 2 running and (especially as I am getting older and I like the idea of training in the fat burning zone) I thought….lets give it a go!
Anyway…first 5k this morning in zone 2 and it was SO hard…I just couldn’t run slow enough. Ended up getting about 79% of my run in zone 2 but that was about 50/50 walking and slow jogging. It took 54 minutes as opposed to my usual 30.
I am intrigued to see if this is going to work…I didn’t even break a sweat so I can probably do daily zone 2 runs although I was initially planning for 2 a week plus a fast 5k and a moderate 10k. Anyone any tips, advice or want to join me? It feels like a bit of a long haul commitment so would be good to have some company along the way as I suspect it would be too easy to give up on.

First up - can everyone please stop using the preset zones on their Garmin and fitbits!!!!

You need to do a proper test.

Basically you run 5km as hard and fast as you can, you should feel like you are going to throw up.

Your average HR is from this run is your lactate threshold HR. There are many calculators on google that you can input this to and get your true zones. Programme these zones into your Garmin or Fitbit.

Zone 2 training works, I've done it for years (I'm a long distance triathlete).

BUT it takes time, patience and dedication and you absolutely have to leave your ego at home when you step outside, forget about run pace and and Strava PRs in the early days.

My advice is ti stick to the same route and if you can, at the same time of day. This was you will see the improvements ie for the same average HR overtime you will complete the route quicker.

I promise it works though and is worth it!

Your approach OP is spot on. I do 2 zone 2 runs and 1 fast interval run each week.

I think your are totally right that those ranges are based on averages and most of us are not average :)

@parkrun500club join the gang! We can figure it all out here

@FrangipaniBlue thank you! Good to know it works and yes totally agree with your point about relying on devices. I’m glad I realised relatively quickly that my ranges were way out. Suspect I’ve saved myself a lot of frustrating jog/walks.

so first “proper” zone 2 5k today and it felt totally fine…easy jog…light sweat 2min/km slower than my usual tempo pace so feel I have the settings right. 95% of run in Zone 2. Really noticed the impact of hills and gradient and the need to slow way down. Don’t even care if I look like a chump bumbling along 😂. I tend to run early morning so o figure that nobody sees me anyway

That's over egging it a bit! It should be race pace, which while fast certainly isn't vomiting levels!

Zone 2 training isn't on basis of heart rate or power anyway. The watch estimate zones work on heart rate but may not correspond to the lactate zone 2 that everyone means in training blogs. You can only properly constrain it with lactate tests or similar. The best non-testing measure is if you could take a phone call. The person on the other end should know you're exercising but you can keep your end of the conversation up.

That's over egging it a bit! It should be race pace, which while fast certainly isn't vomiting levels!

Saying race pace is simplifying it too much because race pace varies a) depending on the distance and b) how hard they are prepared to work. During a zone/LTHR test you should be working to near exhaustion.

I certainly wouldn't run a marathon at the same pace I'd run a 10k.

In 5k race I absolutely would feel like I was going to be sick by the end because over such a short distance I'd be giving it my absolute all.

Not everyone would push themselves that hard in a race, but that's why a run test SHOULD be done at that level of effort - you're supposed to be testing your upper limit and setting your zones from that.

The most accurate method of LTHR testing is in a lab.

Performing an actual running test is the next best thing.

Followed by the "talk test" and then the MAF method, which is the least accurate.

I'd say you've got it pretty close - running in my Z2 HR would equate to about 1:30/km slower than my tempo pace I think.

Just remember though that if you're comparing pace between

According the Womens Health article, my Z2 HR is 100! Completely unrealistic for me, my walking HR is about 120-130 depending on hills, temperature etc.

I have just found a calculator and used a parkrun average HR which gives me a more realistic 120-130 sort of range - but it is my walking HR. I guess if I wanted to try it I would just have to run at walking pace.

No idea why that posted mid type!! I was saying if comparing run pace you need to make sure the runs you are comparing are similar or even the same route to give a fair comparison

Thank you for this @FrangipaniBlue , I'm going to revise the zones on my watch , as normally I'm hardly ever showing in zone 2 no matter how easy the run.

That's no bother!

Is this like niko niko running? Under a different name I started a thread a few years ago. Might be an interesting read. It's how I learnt to run. 🙂

Here:

www.mumsnet.com/talk/exercise/3273109-niko-niko-running-technique-experiences

I’ve been doing zone 2 running for a few months. Hoping to increase my speed for a hyrox I’ve got in October. It’s hard to trust the process when I seem to be only getting slower but I’m trying to stick with it. My zone 2 is about a 7.5m/km

I think it might be like MAF running also.

My Saturday 10k this morning at “normal” pace which was about 75% in zone 3 tipping into zone 4 for the hills. I didn’t look at heart rate while running just did what I always do…same pace…same route etc. I did toy with trying to do it all in zone 2 but it would have taken probably an hour and a half and I don’t have the time. May try next week’s 10k in zone 2 though and get up early to accommodate!

I did an 11k run this morning. Aiming for 10k but a road closure forced a slightly longer route..

I was actively aiming to stay under 153bpm and in zone two and although my average was 152 I only managed 60% in zone two.

Annoyingly a comfortable rate is about 155bpm for me. Still felt ok afterwards. HR was rising at that end I think due to the slightly longer route and temperature warming up!

Fwiw I try to keep my HR between 120-135

I don't actually know if that's zone 2 but I can chat easily and am not out of breath. I think effort is sometimes an easier metric.

Funny how we're all different - an HR of 155 would be half marathon race pace for me.

I struggle to identify what a realistic Zone 2 is as far as my watch is concerned.

This is this morning's run. I was chatting comfortably all the way until a sprint finish, and the pace was around that which my watch training plan (HM) considers to be "easy"

According to Garmin, my resting HR is 47 and my max about 186 (in my 40s)

To actually hit what the watch considers to be zone 2 is swimming or walking uphill. General walking doesn't go high enough. Gentle running goes into Zone 3.

In the last 18m I have improved my running by doing more targeted long runs with easier pace and workouts with controlled use of higher paces rather than generally running steadily. I got several pbs in 2023/4 after several years of stagnation.

I’ve just started zone 2 running but have an Apple Watch - the zone does seem to correlate well for me. am on about 9mins per km but am enjoying it and definitely seeing little improvements every week so pleased

I keep my HR under 120bpm when I zone 2. I’ve been doing this for over 25 years now. It’s the best lazy girl exercise 😂

Dear God, I tried it last night. I couldn't keep my hr under 130 without walking! I know I'm not very fit but bloody hell that was a shock

@PuneorPlayonWords that was me last week until I realised my max heart rate was 214 so zone 2 is 120something to 150…maybe you are the same? That was so much more manageable to jog.

I’ve not managed any runs this week after waking up with a horrible cold on Sunday :(