As a runner, you’ve probably heard of the term “zone 2 training” or “aerobic base training.” Zone 2 training is a method of training that focuses on improving your aerobic capacity, which can help you become a faster and more efficient runner. In this blog post, we’ll explain what zone 2 training is, how to determine your zone 2 heart rate, and some tips for incorporating zone 2 training into your running routine.

What is Zone 2 Training?

Zone 2 training is a type of aerobic base training that focuses on training your body to use oxygen more efficiently. It involves running at a moderate pace that allows you to maintain a conversation while running. The idea is to stay within your aerobic threshold, which is the point where your body starts to switch from using oxygen to using stored energy. By training at this intensity, you can improve your cardiovascular fitness, increase your endurance, and improve your running performance.

Determining Your Zone 2 Heart Rate

To determine your zone 2 heart rate, you’ll first need to calculate your maximum heart rate (MHR). There are several ways to do this, but the most common method is to subtract your age from 220. For example, if you’re 30 years old, your MHR would be 190 (220 – 30 = 190).

Once you know your MHR, you can calculate your zone 2 heart rate by using a percentage of your MHR. Zone 2 is typically defined as 60-70% of your MHR, so for our example above, the zone 2 heart rate range would be 114-133 beats per minute (190 x 0.6 = 114 and 190 x 0.7 = 133).

Incorporating Zone 2 Training into Your Running Routine

To incorporate zone 2 training into your running routine, you’ll want to aim for 2-3 zone 2 runs per week. These runs should be done at a conversational pace, where you’re able to speak in full sentences without gasping for air. You may need to slow down your pace initially to stay within your zone 2 heart rate range, but over time, your body will become more efficient at using oxygen, and you’ll be able to run faster while staying within your zone 2 heart rate.

It’s important to note that zone 2 training is just one component of a well-rounded running routine. It’s still important to incorporate speed work, strength training, and rest days into your routine to improve your overall running performance and reduce your risk of injury.

Benefits of Zone 2 Training

Zone 2 training can provide a variety of benefits for runners, including:

• Increased aerobic capacity
• Improved endurance
• Reduced risk of injury
• Increased efficiency of oxygen use
• Improved overall cardiovascular health

In conclusion, zone 2 training is a valuable tool for runners looking to improve their running performance. By training at a moderate pace that allows you to maintain a conversation, you can improve your aerobic capacity, endurance, and overall cardiovascular health. By incorporating zone 2 training into your running routine, you can become a stronger and more efficient runner.