Runners: Are You Doing "Zone 2" The Wrong Way? Coach Sage Canaday Higher Running Training Talk - Vo2maxProductions

Aug 13, 2025

Intro: This is a quick summary of Runners: Are You Doing “Zone 2” The Wrong Way? from Vo2maxProductions. 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:

Many runners set Zone 2 too low by relying on generic heart‑rate formulas or watch‑generated zones; the real test is the talk test – you should be able to hold a conversation without gasping.
Zone 2 should sit at roughly 65‑75 % of your true max HR or, practically, 90‑120 seconds slower per mile than your marathon race pace (or about 45‑60 seconds per km).
Consistency and volume are the magic: staying easy lets you log higher weekly mileage with less injury risk, but you still need regular speed work (strides, hill repeats, tempo runs) to avoid stagnation.
Wrist‑based HR monitors can be inaccurate; trust perceived effort and breathing over the numbers when they look off.

Workout Example:

Warm‑up: 10 min easy jog (Zone 2, conversational).
Main Zone 2 Run: 45‑60 min at a pace where you can chat comfortably – aim for the “talk test” pace (≈ 90‑120 s slower than your marathon pace).
Post‑Run Speed Finish (optional, 2–3 times per week):
- Strides: 6 × 100 m fast‑leg pickups with full recovery.
- Hill Repeats: 4 × 30‑60 s uphill (≈ 200‑400 m) with easy jog back down.
- Tempo: Once a week, 20‑min at Zone 4 (≈ 10‑15 s faster per mile than marathon pace) after a short Zone 2 jog.
Cool‑down: 5‑10 min easy, keep form relaxed.

Closing Note: Try this Zone 2 session today, adjust the pace to match your own heart‑rate or talk‑test feel, and feel free to customise the intervals in the Pacing app to suit your schedule. Keep it easy, stay consistent, and watch your mileage and confidence grow!