The Long Zone 2 Run

Workout - The Long Zone 2 Run

• 10min @ 7'00''/km
• 100min @ 4'00''/km
• 10min @ 7'00''/km

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Intro

Emma Abrahamson presents her training strategy in I SIGNED UP FOR MY FIRST RACE IN 3 YEARS. It’s a solid video, and we’ve pulled together the essentials so you can jump into the workout today. The full video has everything else if you want all the context.

Key Points

• Zone 2 philosophy: According to Emma’s coach, the key is to stay relaxed and go the distance — this keeps your heart rate steady, develops your aerobic foundation, and gets you ready for the upcoming half-marathon.
• Target duration: The goal is a 2‑hour session (roughly 7‑8 mi at an easy pace).
• Recovery basics: For female distance runners especially, track your iron and ferritin levels. Prioritize sleep (it manages cortisol), stay on top of hydration, and fuel with carbs (gel works, or grab real food) as you run.
• Mindset: Frame this as a mental break, not a test of fitness. Let it help you gain confidence heading into the Carlsbad 5K on April 2.

Workout Example

2‑Hour Zone 2 Long Run

1. Warm‑up: Start with 5‑10 minutes of easy jogging.
2. Main set: Keep yourself in zone 2 at a pace where you can chat comfortably. This is typically about 1 min per mile slower than your 10K race speed. Shoot for 7–8 mi over roughly 2 hours.
3. Hydration: Drink water every 20‑30 min — either carry a hand bottle or use a running vest.
4. Fuel: Around the 60‑minute point, grab a gel or some carbs to keep your energy up.
5. Cool‑down: Finish with 5‑10 minutes of easy jogging and some stretching.

Tip: Feed your 5K/10K pace into the Pacing app and select “Zone 2 – 2 h” — the app computes your exact target from there.

Closing Note

Run this zone 2 long run sometime this week. Adjust the duration or distance as you see fit, and record your heart rate and nutrition in the Pacing app. You’re developing the strength you’ll need for that 5K, and with each run you’ll feel more prepared. Enjoy it!

References

• I SIGNED UP FOR MY FIRST RACE IN 3 YEARS. - YouTube (YouTube Video)