Easy running or STEADY zone 2 runs? Better race results.. - Stephen Scullion - Olympic marathoner
Intro
This is a quick summary of Easy running or STEADY zone 2 runs? Better race results.. from Stephen Scullion - Olympic marathoner. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.
Key Points
- Zone 2 is the “cement” of training – steady, fat‑burning runs that build the aerobic base needed for fast race days.
- Heart‑rate target: around 150‑155 bpm (≈ 6 min/mi pace at sea level; a bit faster at altitude) – roughly 60‑70 % of max HR.
- Frequency: 3–4 steady runs per week, each lasting 45‑60 minutes. Consistency beats occasional hard sessions.
- Course selection: Use a safe, looped course with minimal traffic or distractions to stay in the zone and maintain rhythm.
- Avoid over‑training on hills/intervals on the same day – keep the easy days truly easy so you can stay fresh for quality workouts.
Workout Example
Typical Zone 2 session (as run by Stephen):
- Warm‑up: 5‑10 min easy jog.
- Main set: 45‑60 min continuous run on a looped park trail.
- Keep HR between 150‑155 bpm (adjust down to 145 bpm on very hot or altitude days).
- Pace: roughly 6 min/mi (≈ 9:40 min/km) – about 30‑40 sec slower than marathon race pace.
- Cool‑down: 5‑10 min easy jog or walk.
- Optional: include gentle undulating hills to add leg strength without leaving Zone 2.
Closing Note
Give the steady Zone 2 run a try this week – tweak the duration and pace to match your own heart‑rate zones in the Pacing app, and watch your fitness and race times improve. Happy running! 🚀
References
Workout - Foundational Zone 2 Run
- 10min @ 8'00''/km
- 50min @ 3'45''/km
- 5min @ 8'00''/km
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