Foundational Zone 2 Run
Workout - Foundational Zone 2 Run
- 10min @ 8'00''/km
- 50min @ 3'45''/km
- 5min @ 8'00''/km
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Intro
Stephen Scullion, an Olympic marathoner, covers Zone 2 steady running. Here’s the gist so you can test it this week. Watch the full video for the rest.
Key points
- Zone 2 is the foundation of endurance training. Steady, fat-burning runs build the aerobic capacity for strong race performances.
- Target heart rate: around 150 to 155 bpm (about 6 min/mi pace at sea level, slightly quicker at altitude), about 60 to 70% of max HR.
- Frequency: 3 to 4 times weekly, 45 to 60 minutes each. Steady habit beats sporadic hard efforts.
- Course: pick a safe, looped route with few interruptions so you can hold the zone.
- Don’t combine challenging terrain or speed work with these efforts. Keep easy work easy.
Workout example
Sample Zone 2 workout (Stephen’s approach):
- Warm-up: 5 to 10 min easy jog.
- Main: 45 to 60 minutes of uninterrupted running on a looped park route.
- Heart rate in the 150 to 155 bpm range (drop to 145 bpm if it’s hot or you’re at elevation).
- Pace around 6 min/mi (around 9:40 min/km), about 30 to 40 seconds slower than marathon goal pace.
- Cool-down: 5 to 10 min easy jog or walk.
- Optional: add gentle rolling hills for leg-building stimulus while staying in zone.
Closing note
Test this over the week. Adjust length and speed to your HR zones with the Pacing app.