Zone 2 Running Training Combined With Speed Workouts - That Running Guy

Aug 13, 2025

Intro

This is a quick summary of “Zone 2 Running Training Combined With Speed Workouts” from That Running Guy. 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

Mathmax (80/20) Formula: Run 80 % of your weeks at your easy (Math/MAF) pace (Zone 2) and 20 % at faster paces to add speed without overloading.
Heart‑Rate First: Use a chest‑strap HR monitor (or a reliable watch) to keep easy runs truly easy – aim for a steady aerobic HR, not a fixed pace.
Progressive Speed: Start with short strides, then add tempo, threshold, and finally interval sessions as your body adapts.
Injury Prevention: Keep the easy runs easy, vary effort based on daily HR fluctuations, and gradually increase speed to avoid heel, knee, or Achilles niggles.

Workout Example (Mathmax 80/20)

Easy Runs (80 % of weeks) – Run at your Math/MAF pace (≈180 – age HR). Keep HR in the aerobic zone; pace will vary day‑to‑day.
Speed Intro – Strides (90/10 start) – 1‑2 times per week, after an easy run, add 4 × 800 m strides at ~800 m race pace with ~1‑2 min jog/recovery between each.
Build Up
- Tempo Runs – Once comfortable with strides, replace them with a 20‑30 min tempo at your “comfortably hard” HR (≈85 % of max).
- Threshold Runs – Progress to 20‑25 min at threshold HR (just below lactate threshold).
- Intervals – When ready, add 400‑800 m repeats on the track, 4‑6 × with full HR recovery.
Weekly Structure Example
- Mon: Easy (Zone 2) 5‑8 km
- Tue: Rest or easy cross‑train
- Wed: Strides 4 × 800 m after easy run
- Thu: Easy 5‑7 km
- Fri: Rest
- Sat: Tempo 20 min (or threshold) 6‑10 km total
- Sun: Long easy 10‑15 km (keep HR low)

Practical Tips

Chest strap HR monitor is the most accurate way to stay in the right zone.
Adjust easy pace daily based on stress, fatigue, weather, and terrain – don’t chase a static speed.
Gradual speed addition (90/10 → 80/20) protects against overuse injuries.
Run with HR screen visible; you’ll stay motivated knowing you’re hitting the intended effort.

Closing Note

Try the Mathmax 80/20 plan this week and watch your 5K drop while staying healthy. You can easily customise the paces and intervals in the Pacing app to match your own heart‑rate zones. And remember – the full video has more nuance and examples, so give That Running Guy a watch for the complete scoop. Happy running!