Chapter 1: Understanding Zone 2 Training

Running is experiencing a resurgence, with more people than ever embracing the sport. With this enthusiasm comes a wealth of information about running techniques. I admit that I never truly grasped the significance of Zone 2 training until recently.

Zone 2 training is characterized by a pace at which conversation remains possible. This low-intensity training keeps your heart rate within 60–70% of its maximum, contributing positively to heart health, endurance, and overall power.

Following my last half marathon, I resolved to enhance my running foundation by integrating more Zone 2 training into my routine. However, I was taken aback by how challenging it was to maintain this slower pace. I had always prided myself on my ability to run continuously, but to remain in Zone 2, walking became necessary to lower my heart rate.

My typical mile time shifted to between 14 and 15 minutes, which was 2 to 3 minutes slower than my usual pace. As someone who meticulously tracks running data, witnessing this decline was disheartening. Yet, I reminded myself that this effort was essential for building a stronger base.

In my routine, I began incorporating two long Zone 2 runs alongside one tempo or speed run each week. Initially, progress seemed stagnant, and I felt I was slowing down, which was discouraging. However, I gradually became more comfortable with Zone 2 running, learning to control my heart rate without halting my run.

As I entered the second month, I completed a 5K tempo run and, to my surprise, I maintained a quicker pace for an extended period. This was a pivotal moment for me.

In the past two weeks, I managed to decrease my average mile time by a minute and a half. While this may not seem substantial, for someone like me who hadn’t seen significant changes, it was remarkable. This improvement signified my enhanced endurance and ability to run faster while keeping my heart rate lower.

Chapter 2: Notable Changes and Tips

Since embarking on this training journey, I’ve observed several positive changes:

• I no longer finish runs looking like a tomato, thanks to lower heart rates.
• My legs feel remarkably good after long runs, allowing me to run more frequently.
• Surprisingly, I’ve developed an enjoyment for long runs, indicating that my previous efforts may have been overly strenuous.

Here are some tips that might assist others on a similar journey:

1. Incorporate Walking: Slowing to a walk when my heart rate exceeded my target helped me manage my effort effectively.
2. Time-Based Running: Instead of focusing on distance, I found it easier to run for a specific duration. Most people can gauge how long 30 minutes feels but may struggle to estimate the effort needed for a set distance at varying paces.

This journey is ongoing, and I will continue to monitor my progress. I welcome any tips or insights from others.

Thank you for taking the time to read my experiences! If you found this information helpful, please consider following this publication and sharing your thoughts. Interested in contributing to Run With Intention? Check out our submission guidelines and express your interest in the comments. Don’t forget to join the Run With Intention Facebook group!

The first video showcases the incredible results achieved in just one month of Zone 2 training. It's a great resource for anyone looking to see the benefits of this training method.

The second video highlights the massive progress made from 11 weeks of Zone 2 running, offering insights and inspiration for your own training journey.