Heart rate training mistakes runners (myself included) make can lead to believing that zone 2 training doesn’t work. I have been running all of my easy runs in zone 2 for my sub-3 in Philly marathon training and have realized that there were quite a few heart rate training mistakes I was making. This video is to help runner’s avoid the heart rate training mistake I made.
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32 Comments
Gj! All the basics and mistakes are perfectly covered and explained 👍
I feel so guilty doing zone 2. Never feel like ive worked hard enough by the end. Also, nobody talks about the shame of uploading a zone 2 on Strava 😂
Edit: The shame comment was a joke. You guys have those where you live dont you? You can all stop calling me a poser now. Bet youre all really fun at parties.
I will add zone 2 does improve the mitochondrial density which is very valuable. It has a benefit while mitochondrial function is improved with fast running. It's purposeful training not just recovery to allow you to run faster, fast runs.
great content, thank you man !
My man! I always think of my easy run as time on feet, keep ‘em coming!
I'm curious – you say 2 years ago you were red-lining zone 2 for easy runs, and now you're mid-zone 2 for the same run. Is your pace now the same pace as it was back then but you're more fit? Or are you actually running your easy runs slower now?
I think my Apple Watch is inaccurate. Can come one give me their feedback on zone 2 using an Apple Watch?
I'm seconding the 80/20 training, when I tried MAF training, which insists you only run with a low heart rate, over 3-4 months it did lower my heart rate a little? But it also completely killed my ability to run fast for any real distance.
As a 200lb guy: “What’s zone 2??”
Interesting, I can relate a because I'm primarily using my Garmin HR Strap.
My question is even if you were hitting your top end of zone 2.. We're you able to have a conversation?
And if so do still feel it was hard even if was conversational?
I justwant to share, I got calf injury 2 weeks ago. And started running again but… Aiming at my high Zone 1. Its been awesome. Did 20min run
So now when I get back to base building.
ZONE 1 – Recovery runs
ZONE 2/ MAF – Easy Run (Long Runs)
Keep up the great content 😊
I train exactly like you. The one thing that I do on my easy days is that I put my Garmin on heart rate only screen. That way I'm not even looking at what my pace is. Of course my Garmin will tell me at the end of every mile what my split was but at least I'm not constantly staring at it.
What HR zone do you anticipate you will be running your marathon at to achieve under 3 hours? I'm doing my first in Dublin Ireland at the end of October and have done a lot of HR training with a big focus on zone 2 but when I'm racing in 10ks and half marathons my HR is at threshold. Also interested in what folks in the comments average out at in terms of zones in race conditions and what strategies you employ when it comes to racing/HR zones/timing etc for marathons.
Question: I also use Polar and they have my zone 2 at 117ish through 136. How did you calculate your zones that yours is 127-149? 117-136 is so slow that Im literally speed walking or chop running and its killing my ITB. Should I switch to biking till my Z2 ability improves? thank you!
I usually tend to do most of my runs at steady state pace. Just feels like I am working a bit harder than aerobic pace, but not exactly tempo pace either, it's right in between. Keeps the workouts interesting and I also gain a lot of fitness in the process. My workout runs would typically incorporate tempo paces mixed in with steady state, and my long runs start off at aerobic, then SS for the majority of the miles, finishing off at aerobic/recovery pace. This is my routine typically when base building. When training for a race, I tweak it just a bit to include more speedwork.
Yeah I struggled with Zone 2 training when I first started. As an over the age of 50, the zone is pretty low. It took awhile to adjust as I've done a lifetime of pretty consistent zone 3 work. I found myself agreeing with your video. I started to transition last year to 80 / 20 / Zone 2 stuff and my zone 2 is still largely the same pace. However, I've seen some improvements in my shorter races on account that I now have more energy / endurance for the harder workout sessions. I don't think I've ever been more consistent with my "hard" sessions and not bailing on them because of the Zone 2 work. Good video and good luck in Philly.
You should calculate your zones via HRR% (Heart Rate Reserve) rather than MaxHR%. Zone calculation via MaxHR% is obsolete and innacurate. Also, because you have high MaxHR, this method even more skewed all your Zones in wider ranges. You were not redlining Z2, you were literally running in Z3 "gray zone" due to bad/wrong calculation/ranges.
Philly has and hills don't sleep on it 💯
Using HR data for zone 2 doesn't work. I've had my zone 2 vary as much as 10BPM based on various factors.
Breathing is the most accurate indication that you're processing Lactate instead of Fat for fuel. If you can say an 18 word sentence you're in zone 2. When you cross into zone 3 that number drops sharply, like to 9 or 10 words within a few minutes.
I'm 25 and feel like I'm pretty healthy but I have to do like a 13 minute pace to stay in 130-140 range and it feels so tough
Training with HR is your first mistake, see you at philly
Nice! I’m running the Philly marathon as well
is there a difference in doing easy runs in time blocks (i.e. 70 minutes) vs distance?
Top! Thank you.
I live in a very hilly area – lots of 20%+ grades. I jog up the hill but when my HR Reaches 140 I walk the rest (if I’m doing an easy run). I was skeptical but the low heart rate training works.
How’s it going Joshua ? I feel like ever since I joined the gym back in early June and mostly used treadmill for my long runs and aerobic runs and did strength training I have got way faster outside even in the heat and humidity my pace has improved fastest it’s ever been in summer time I live in hot humid myrtle beach area . I’ve been able to get in more mileage at lower heart rate on treadmill weekly, question do u think squats and deadlifts are good for runners ? Ever since I did more strength work it seems to have helped my pace also , overall I feel faster and runs stronger in heat just ready for it to cool down finnaly
This guy has good words of wisdom, learned from personal errors.
Each issue he discusses is spot on, and is really important.
Everyone should be using either a chest strap or armband monitor, the sensor on wristwatch monitor is always too small to be accurate, and the wrist is a lousy place to monitor pulse optically.
Some truth and some false. Yes, aiming at top z2 will bring you lots z3 which is not desirable. But heartrate is more complicated. Z2 is a metabolic thing (fat burn). There are many factors (coffee, temperature, elevation, hydration etc) that can give Z3 HR while metabolism is still properly in Z2.
Breathing is a good measure to watch.
Low HR leads to bigger heart and keep nervous disbalance low. But there is no need to always stubbornly keep HR low if circumstances other than intensity bring it up.
So watch and monitor breathing, HR and RPE. With experience you will know what to do when.
Very informative z..Exactly what I needed! Like & Sub
My easy run are in zon 1.8-2.2
My problem is I’m in Zone 1 or Zone 3 (I’m trying to get up to Zone 2 too fast and blaze right on by it). So I average zone 2 but I’m not in the pocket. My zone two feels high ish to me.
Basically all these mistakes come down to Ego. I am finally seeing results of low hr after breaking past 30-35mpw. I think the point of low hr training is two fold. Allow for increase in volume and actual recovery since beginners can't run easy at all (the talk test is ambiguous to beginners who arent intune with their physiology like pros or long time good runners are)
My hr from the wrist is accurate. Within 1 bpm of the strap