I would say 1 month is not long enough to see big results. Maybe try at least 3 months of consistent zone 2 training. It would also depend on your goals on how useful it will be to have large amounts of zone 2 training.
in less then 6 months ive gone from a brand new to running, only being able to go about 17min/mile, down to about 11.5min/mile at same low zone 2 heart rate. it not only works, but it works really well. and this is not something that should be done for only short time, but overall about 80% of your running should be done in zone 2. train slow to race fast
Judging your training and runs from speed or distance to time spent is a huge change. But you can be getting used to it. I changed all my metrics, excel sheets etc. from distance to time. Much easier to cope with that
I’m curious about temperature. I’ve noticed that my heart rate on similar runs has gone down quite a bit lately but I have been attributing it to the temperature getting cooler. But I have also tried to do more zone 2 runs in the last couple of months but not as carefully as you. My legs get rather achy after intentionally slow runs. And I can get kind of bored. The worst was when the thought went through my head, “I feel like I could take a nap,” and then caught myself, realizing I was running and napping while running was probably a bad idea. This is a true story from an early attempt at zone 2 running. 😊
Haha I get that for sure, I had to find audio books or podcasts I was really interested in because it is a lot more boring to run slowly. I felt like colder temps made it easier to stay in zone 2 for sure, but it wasn’t a massive factor for me (but I also live in a cooler climate)
I’m 32, I struggled to stay in zone early on too and had to walk wish was frustrating. It got better when I set my watch to alert me when I was over my zone so I could correct quickly. I spent a ton of time watching my heart rate on my watch too.
The zone 2 number I have on my apple watch is significantly higher (150 - 160) than what other youtubers say (~120-140). So I am training at apple watch's zone 1 speed and it works great!
Theres a guy on my Strava who has been on a Zone 2 streak for years now. Nothing else. His Zone 2 pace is now faster than my zone3-4 pace now and I imagine if he wanted to he could go much faster too.Hes >50 years old and has no speed related goals, just enjoys long steady runs. So my comment would be to keep at it. I find zone 2 pace too slow for the outside, so I have been incorporating incline walking (on the treadmill) instead, which has helped.
Good eye. I mainly use the spin bike to keep up cardio during the winter, so I’m just starting to get back into it. I don’t have a great reference point for HR tracking, but that might be a good experiment for the winter!
Interesting point about hydration and caffeine intake before a zone 2 training interval. I will have to keep that in mind before doing my training. Your final point about decreasing your Mile time reflects that saying "you train slow so you can go fast". Good video
Almost all of my running prior to this was done in zone 5, and I was running 4 days a week typically. I was trying to train for a half marathon, but wasn’t getting the improvements I was looking for which I part of the reason I changed it up with this zone 2 training.
Still it would be 1 pound per month. If you would assume that as a real deficit and roll this over to a year or this would be 6 pounds in 12 month not irrelevant.
I would say 1 month is not long enough to see big results. Maybe try at least 3 months of consistent zone 2 training. It would also depend on your goals on how useful it will be to have large amounts of zone 2 training.
For sure, I think when I start my next training block I’ll try to do it for 3 months consistently.
Do it for minimum 4-6 months and you will see awesome results the longer you do it - maybe spice in 1 workout a week doing tempo/speed work.
My next training block I’m going to try doing for a longer duration for sure. Mix in a little track work to keep up my pace
2:15 - 2:30 great sign for it going really well. Energy levels to the end and after a run are so key to tailor your Training to your current ability.
in less then 6 months ive gone from a brand new to running, only being able to go about 17min/mile, down to about 11.5min/mile at same low zone 2 heart rate. it not only works, but it works really well. and this is not something that should be done for only short time, but overall about 80% of your running should be done in zone 2. train slow to race fast
That’s impressive results, keep it up!
Judging your training and runs from speed or distance to time spent is a huge change. But you can be getting used to it. I changed all my metrics, excel sheets etc. from distance to time. Much easier to cope with that
I’m curious about temperature. I’ve noticed that my heart rate on similar runs has gone down quite a bit lately but I have been attributing it to the temperature getting cooler. But I have also tried to do more zone 2 runs in the last couple of months but not as carefully as you. My legs get rather achy after intentionally slow runs. And I can get kind of bored. The worst was when the thought went through my head, “I feel like I could take a nap,” and then caught myself, realizing I was running and napping while running was probably a bad idea. This is a true story from an early attempt at zone 2 running. 😊
Haha I get that for sure, I had to find audio books or podcasts I was really interested in because it is a lot more boring to run slowly. I felt like colder temps made it easier to stay in zone 2 for sure, but it wasn’t a massive factor for me (but I also live in a cooler climate)
Just curious how old you are ? I’m 43 and struggling to stay under the zone 3 threshold even barely jogging and have to walk a bunch of the time.
I’m 32, I struggled to stay in zone early on too and had to walk wish was frustrating. It got better when I set my watch to alert me when I was over my zone so I could correct quickly. I spent a ton of time watching my heart rate on my watch too.
The zone 2 number I have on my apple watch is significantly higher (150 - 160) than what other youtubers say (~120-140). So I am training at apple watch's zone 1 speed and it works great!
1 Month was a bit short but should tell the direction.
Feeling great after runs feels so rewarding.
Agreed, probably need to give it a go a bit longer during the next training block. But the after run feels were amazing!
Theres a guy on my Strava who has been on a Zone 2 streak for years now. Nothing else. His Zone 2 pace is now faster than my zone3-4 pace now and I imagine if he wanted to he could go much faster too.Hes >50 years old and has no speed related goals, just enjoys long steady runs. So my comment would be to keep at it. I find zone 2 pace too slow for the outside, so I have been incorporating incline walking (on the treadmill) instead, which has helped.
i saw a couple of biking shoes minutes 5:13
do you do biking also?
is there any improvements on biking heart rate?
Good eye. I mainly use the spin bike to keep up cardio during the winter, so I’m just starting to get back into it. I don’t have a great reference point for HR tracking, but that might be a good experiment for the winter!
Interesting point about hydration and caffeine intake before a zone 2 training interval. I will have to keep that in mind before doing my training. Your final point about decreasing your Mile time reflects that saying "you train slow so you can go fast". Good video
Thanks!
How much did you train in different zones maybe 3 to 6 month in advance of this test per week ? thanks a lot
Almost all of my running prior to this was done in zone 5, and I was running 4 days a week typically. I was trying to train for a half marathon, but wasn’t getting the improvements I was looking for which I part of the reason I changed it up with this zone 2 training.
the music is too loud in the mix. just get rid of it completely. best luck
Thank you for the feedback!
Whoa whoa hold up.. Scosche Rhythm heart rate 2.0?.. wolf needs to hurry up and add this so we can get accurate heart data to the database
amzn.to/3CvLWu2
Scosche Rhythm R+2.0… such a bad name, but it was a game changer for me!
Perhaps use nasal breathing. You can't go above Z2. I would say that you're also at much lower risk of injury running at Z2 than going faster.
Still it would be 1 pound per month. If you would assume that as a real deficit and roll this over to a year or this would be 6 pounds in 12 month not irrelevant.
True, true. I’ll have to track weight when I do this over the course of 3 months and see if the trend holds.
May zone is walking
Name of your shoes?
New Balance Fuelcell SC Trainer v3
amzn.to/4hy8nyS
They are incredible!
30 days of 10 hours a week might do something but otherwise, improvements in speed at zone 2 HR takes years.