I SIGNED UP FOR MY FIRST RACE IN 3 YEARS. - Emma Abrahamson

Aug 13, 2025

Intro

This is a quick summary of I SIGNED UP FOR MY FIRST RACE IN 3 YEARS. from Emma Abrahamson. 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 philosophy: Emma’s coach advises “run slow and long” to keep heart rate low, build aerobic base, and prep for an upcoming half‑marathon.
Target duration: Aim for a 2‑hour long run (about 7‑8 mi at a comfortable pace).
Recovery basics: Monitor iron/ferritin (especially for female endurance athletes), get enough sleep to control cortisol, stay hydrated, and take carbs (gel or real food) during the run.
Mindset: Treat the run as a mental reset, not a performance test. Use the experience to build confidence for the upcoming Carlsbad 5K on April 2.

Workout Example

2‑Hour Zone 2 Long Run

Warm‑up: 5‑10 min easy jog.
Run: Stay in zone 2 (easy conversational pace). For most runners this is roughly 1 min per mile slower than your 10K race pace. Aim for 7–8 mi (≈ 2 h).
Hydration: Sip water every 20‑30 min; carry a handheld bottle or wear a vest.
Fuel: Take a gel or a small carb snack around the 60‑minute mark.
Cool‑down: 5‑10 min easy jog + stretch.

Tip: Use the Pacing app to input your current 5K/10K pace, then set the workout to “Zone 2 – 2 h”. The app will calculate the exact target pace for you.

Closing Note

Give this zone 2 long run a try this week, tweak the time or distance to match your schedule, and track your heart‑rate and nutrition in the Pacing app. You’ll be building the endurance you need for that 5K and feeling more confident on the road ahead. Happy running!