The Long Zone 2 Run

Workout - The Long Zone 2 Run

• 10min @ 7'00''/km
• 100min @ 4'00''/km
• 10min @ 7'00''/km

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Intro

Emma Abrahamson talks through her training plan in I SIGNED UP FOR MY FIRST RACE IN 3 YEARS. We’ve pulled the essentials so you can do the workout today. Watch the full video for the rest of the context.

Key points

• Zone 2 philosophy: per Emma’s coach, stay relaxed and cover the distance. Heart rate stays steady, the aerobic base builds, and it sets you up for the half-marathon.
• Target duration: a 2-hour session (roughly 7-8 mi at an easy pace).
• Recovery basics: female distance runners should track iron and ferritin. Prioritize sleep (it manages cortisol), stay on top of hydration, and fuel with carbs (a gel works, or real food) as you run.
• Mindset: treat this as a mental break, not a test of fitness. It’ll build confidence going into the Carlsbad 5K on April 2.

Workout example

2-hour zone 2 long run

1. Warm-up: 5-10 minutes of easy jogging.
2. Main set: stay in zone 2 at a pace where you can chat comfortably. Usually about 1 min per mile slower than your 10K race speed. Aim for 7-8 mi over roughly 2 hours.
3. Hydration: drink water every 20-30 min, either with a hand bottle or running vest.
4. Fuel: around the 60-minute mark, take a gel or some carbs.
5. Cool-down: 5-10 minutes of easy jogging plus stretching.

Tip: enter your 5K/10K pace into the Pacing app and select “Zone 2 – 2 h” to get your exact target.

Closing note

Run this zone 2 long run sometime this week. Adjust the duration or distance as needed, and log heart rate and nutrition in the Pacing app. You’re building the base for that 5K. Enjoy it.

References

• I SIGNED UP FOR MY FIRST RACE IN 3 YEARS. - YouTube (YouTube Video)