100% agree... i used to run in Zone 2 for more than 4 months and the progress is very fast, I run about 2-3 min/km faster and I'm really looking forward to every run :)
You absolutely right before i haven't ideas about easy run benefits after a couple of months i noticed my hart rate is low and my pace is faster ....etc Keep it going bro i hope you reach your goals soon as possible 🎉
All the best ,love your jacket too. I am predicting a Pb and that you will be the next great thing in running vlogging. All the best , from Australia 🎉
Hi Aubrey. I've recently looked into this and my impression (but I could be wrong!) is that what you decsribed as max heart rate is actually closer to what is called the Lactate Threshold HR. You cannot hold your max HR for 20 mins. From what I've read, that 20 min average would instead be the Lactate Threshold HR, or if you really fell down on the ground in the end and were gasping for air for the next 5 mins, then maybe a bit higher than that, but still not Max HR. From the LTHR though, you can get the zones like this: Recovery Zone (Zone 1) = 65-85% LTHR. Long endurance (Zone 2) = 85-90% LTHR. Intense Endurance (Zone 3) = 90-95% LTHR. Lactate threshold (Zone 4) = 95-102% LTHR (or same heart rate as time trial) Maximal/power training (Zone 5) = 102-110%. EDIT: Actually those percentages vary slightly depending on where you look. For example another source quotes: Zone one: under 80% of LTHR Zone two: 80% to 88% of LTHR Zone three: 89% to 94% of LTHR Zone four: 95% to 100% of LTHR Zone five: above LTHR LTHR is usually (roughly...) 90% of max HR, so by that calculation and the above zones, you were actually well within zone 2, it was all good! Which is also the reason you were able to talk easily after 50 min of running!
You are 100% correct and I have added a link to This Messy Happy video who explain this perfectly. What I want to do with this video is introduce people to the concept and then get them to explore it using the links for more accurate and detailed methods. The heart of my channel is to simply and introduce concepts of these things to new and average runners
Hi! Just got to see this video, great explanation. I’m a swimmer and wanted to start running. I began the wrong way, running 6 to 8 km in zone 4 and 5 in 48 min aprox 😰 Now I’m trying to do it more like the zone 2 way. What I don’t get is if it’s more important the distance or the time you decide to run. Thank you!
What I have learned is to tailor EVERYTHING to you. You can do it by distance for sure or time. I love time because it’s all about time on feet but the distance is perfect if you have an upcoming race and you want to see how you cope with the expected distance. My best measure though, is enjoying it. Without that you won’t stick with it
7:33 agree. I asked FOD Runner this question - do you feel the more you run in Z2, the longer it takes for you to reach? I've noticed I'm comfortable at running at a high Z1 / low Z2 At times I have to push myself a little bit more to reach my MAF. Keep up the great content your attitude on running is motivating 😊🏃💪
Zone 1 to 2's to me is the best way to just "wind down" intense sessions and long hard paces runs... while still maintaining a goal and your fitness level.. "just cruising down the way on my 64" .. Heartrate that is. 😉
This is probably the thing I struggle with the most in training, I also let my Garmin find my HR zones but I feel like it takes more effort to stay in zone 2 then jumping into zone 3/4. I feel as if I go any slower I'll be walking to attempt to stay in zone 2. Not sure if my parameters are off on my zones.
@@GTE_Channel how do I change that setting? I've tried searching for it but can't seem to find it. I've chalked it up to the fact that I just have an older Garmin model. Garmin 735XT
I hear you and I’m the same. You find yourself having to TRY to run slow when in fact that should just be naturally easy to do. But I assure you, it’s correct. Trust it! I struggled at first and then decide to override it but the test is this… can you hold a conversation and interact in sentences when you’re in your desired zone 2?
starting my zone 2 training today and manage to stay in zone 2 and 3 82% of the time based on my coros pace 3 stats.. but man.. it's hard to run slow.. i was doing 9'18"/km pace.. hope to get it down to around 6'/km in the future
Nice running Aubrey ! 8 min paces in zone 2! I just started zone 2 and 3 training in late 2022 and when I first started I was running 10-30 and 11 min paces for zone 2 and 3, now a year later I’ve got it down to 925-910 paces for zone 2 and 3! Although I feel like I need stick to 930-940 more to stick to zone 2 longer but it’s improved a lot. I also noticed 15-18 milers on treadmill at steady pace have helped my zone 3 training outside a lot too. But I did marathon few weeks ago and I started out at 9 min pace and feel like I started out to fast even though I thought it was easy pace I bombed at mile 19 and got slower , think I should have started out at 930 pace first half? I’m hoping by next year I’m running 830-815 paces for zone 3! Should I keep 1 or 2 speed works while most long runs r zone 2?
Ive been doing zone 2 running since july this year. So heres my routine 80% zone 2. 10% threhsold pace. 10% 5k pace. My heart rate for zone 2 is 83-89% and is base on my LTHR. So its 139-149bpm. Im 35 idk if my zone 2 should be lower than that or what?
Sounds about right to me. I am curious, how is your 5K pace different to the threshold pace? Can you give some numbers? For my understanding, threshold pace is the max pace you can sustain without quickly falling off. So that's the one I use when I go for a tough 5K training (except for a sprint in the last 200-300 m where I go to zone 5).
So… let me start with saying I’m no expert but know enough 😂😂😂. I’d also advise that you watch the video I’ve shared in the description because they do a good job in explaining it all and I’ve also offered a link. I also think you’re right with your current calculations. Use the link in my description and it will give you the best calculator I’ve come across. Secondly and I know this is lazy of me but I trust Garmin’s automatic calculations of and it continues to update it automatically as you continue to run. It changes these zones depending on your progress.
For me, zone 2 is brisk walking (8min/km) and is somewhere around 120 heart rate and I'm 64. I have to stop and count my pulse as I dont have a smart watch. Does this seem about right for my age. I'm very unfit :)
It might be and what I love about what you’ve said is that it’s very good to acknowledge that zone for some might be walking and that’s ok. For accurate heart rate zone setting though, please watch the video I put in the description. It’s messy happy instruction on how to calculate it,
Its absolutely Ok to walk 😊 Experiment and discovering Z2 /MAF I found myself walking 80% of the time. I also learned I've been pushing to hard. 2yrs later finally took my Z2 into a jogging pace to run. Even if you don't have smart watch. Using the test talk (or singing) while running is great way to gauge yourself. Or nassel breathing Walking on runs made it easier for me to train the next and even complete 30day streak. I learned a lot MoTTIV RU-vid channel on Z2 running - made me realize it's OK to walk Z2 runs are chill runs to improve running form and cadence. And a gauge to help me run while I'm ill. Keep going you got this 😊🏃💪
the things about zone 2 running that make me confused is when the cardiac drift happen, should I slower my pace or remain at the same pace ?? please answer
