Zone 2 Endurance with Pickups

Workout - Zone 2 Endurance with Pickups

• 10min @ 12'00''/km
• 1.0km @ 8'00''/km
• 1.0km @ 8'00''/km
• 29min @ 8'00''/km
• 10min @ 12'00''/km

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Intro

This breakdown covers Sub 2:55 Marathon Training For Newport Marathon 2019 - Week 9 from The FOD Runner. We’re pulling out the essentials so you can get straight to today’s session. Watch the full video for the rest.

Key points

• Recovery week: easy, low-impact runs to let the body recover after three weeks of intense work.
• Heart-rate zone training: zones 1 and 2 are the priority. They build lactate clearance and strengthen the aerobic base.
• Threshold HR shift: his lactate threshold climbed from 163 bpm to 166 bpm, a sign of improving fitness.
• Practical pacing: easy runs stay at or above 8 min/mi. Zone-2 runs average ~7:00 min/mi, hovering in the lower part of zone 2 (~140 bpm).

Workout example

• Tuesday easy run: 40 minutes around 8:00 min/mi (easy effort, zone 1).
• Thursday zone-2 long run: 1 hour covering 8.5 mi total, averaging 7:02 min/mi with 143 bpm average HR (solidly zone 2, lower half of the 140-148 bpm band).
• Optional speed-endurance: occasional 1-2 km surges at a brisker tempo (roughly 5:30-6:00 min/mi) while keeping overall effort in zone 2.

Tip: program your watch to alert at zone boundaries (e.g., Zone 2 = 140-148 bpm), then sync results to the Pacing app afterward to see how much time you spent locked in.

Closing note

Take this recovery-week session and adapt the paces to your own zones. Building aerobic capacity now will show up in the Newport half and the heavier marathon training coming next.

References

• Sub 2:55 Marathon Training For Newport Marathon 2019 - Week 9 | FOD Runner - YouTube (YouTube Video)