Zone 2 Training for Runners

“Zone 2” is something that has been recently picked up a bit of trend in the social media side of running. Essentially, Zone 2 running is a form of low-intensity, steady-state training where you maintain a heart rate between 60-70% of your maximum heart rate (HR max) or 75 - 85% of your threshold heart rate. Zone 2 is considered the foundation of endurance training. And therefore certainly something that you need in your training. 

While you’re running in Zone 2 you should feel comfortable, and be running at a sustainable pace. You certainly should not feel breathless or overly fatigued. From a HR and pace point of view, at InnerFight we calculate clients Zone 2 from a Lactate Threshold Test. A test that involves clients running for their maximum sustained effort for 30 mins (similar to a 5km Time Trial). 

For running, Joe Friel’s heart rate zones based on LTHR are:

• Zone 1: <75% of LTHR (Recovery)

• Zone 2: 75-85% of LTHR (Endurance/Base)

• Zone 3: 85-90% of LTHR (Tempo)

• Zone 4: 90-95% of LTHR (Threshold)

• Zone 5a-c: >95% of LTHR (VO2 max & Anaerobic)

We can use both pace and/or HR for training in Zone 2, but usually HR is more accurate. As pacesare more easily impacted by external factors such as weather. E.g. you will not hold the same pace while staying in Zone 2 if you are running in 40 degrees versus 20 degrees. 

Training in Zone 2 is important no matter what block of training you are currently in. Percentages of training in this zone might vary. For example if you are trying to build your base fitness, you will spend more time there than if you’re in a focused 5km race training block. But no matter what, Zone 2 is ideal for base training, long runs, and easy days, and so should not be ignored or overlooked. 

If you want to chat further about your training, feel free to reach out to me here. I am based on Noosa in Australia if you want a coffee, or available online for those overseas.