OVERTRAINING? Too Much Zone 2? | Abingdon Marathon Training WEEK 3 - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of “OVERTRAINING? Too Much Zone 2? | Abingdon Marathon Training WEEK 3” from The FOD Runner. 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 (moderate) runs sit just below the aerobic threshold (≈ 142‑148 bpm for the coach) and improve the aerobic system without creating next‑day fatigue.
Over‑doing Zone 2 can lead to unnecessary fatigue; keep the effort easy enough that breathing stays comfortable.
A balanced week mixes double‑threshold sessions, moderate Zone 2 runs, and a long run to protect biomechanics and cadence. This combination of intensity and recovery is a cornerstone of smart training, whether you’re tackling a marathon or Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.

Workout Example This advanced workout structure hinges on a powerful “double-day” of threshold work. If you want to dive deeper into the science behind these kinds of workouts, our guide on Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them is the perfect place to start.

Morning Double‑Threshold Session – 5 × 2 km repeats at just under lactate threshold (around 5:30–5:20 per mile). Keep heart rate in the low 150 bpm range; recover briefly between reps.
Evening 12 × 800 m Repeats – Run each 800 m in ~2:45‑2:50, aiming for a pace of 5:20‑5:30 per mile. Rest 45 seconds between repeats. This targets the upper anaerobic threshold while staying controlled. Sessions like this are incredible for building speed endurance, a skill that translates directly to Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
Zone 2 Steady Run – On other days, run 45‑75 minutes at a comfortable heart‑rate zone (≈ 142‑148 bpm). Keep the pace easy enough that you can hold a conversation; the goal is to stay below the aerobic threshold.

Practical Tips

Monitor heart rate to stay within the 142‑148 bpm “Zone 2” window.
If a run feels too hard, back off a notch until breathing stays steady.
Use the Pacing app to set your own heart‑rate or pace ranges so the workout fits your current fitness.

Closing Note: Try the double‑threshold + 800 m repeat combo today and sprinkle in a relaxed Zone 2 run this week. Adjust the paces to match your own heart‑rate zones in the Pacing app, and watch your aerobic base get stronger without overtraining. Keep running forward