Emma's Feel-Good Zone 2 Run

Workout - Emma's Feel-Good Zone 2 Run

• 10min @ 8'00''/km
• 4 lots of:
  • 12min @ 6'30''/km
  • 1min rest
• 10min @ 9'00''/km

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Intro

WE NEED TO TALK. from Emma Abrahamson is an honest vlog on smarter running. We’ve pulled out the core takeaways so you can run the workout right away. Watch the video for more context and Emma’s stories.

Key points

• Zone-2 focus: Emma stresses low-intensity training in zone 2 (heart rate below about 160 bpm), which protects her body and sharpens her mind.
• Run-walk method: when heart rate climbs too high, she walks. The approach keeps her durable and keeps the running enjoyable.
• Long, easy runs: about an hour per session, around 7 mi with walk breaks woven in to stay in zone 2.
• Mindset: leave the ego at home, listen to your body, and use run-walk to reconnect with running.

Workout example

Pacific Beach boardwalk: a 1-hour run-walk (distances in miles)

1. 5-minute easy jog to warm up.
2. Settle into a comfortable running pace, heart rate under 160 bpm.
3. Every mile (about 15 minutes), insert a 15-20 second walk break to let your heart rate recover.
4. Hold the cycle for the full 7 mi (about 1 hour).
5. 5-minute easy jog or walk to cool down.

Tip: track heart rate with a watch or phone app. If it creeps above 160 bpm, add a walk break sooner.

Closing note

Try Emma’s approach in the Pacing app, with the pace and walk intervals dialed to your own heart-rate zones.

References

• WE NEED TO TALK. - YouTube (YouTube Video)