run farther and longer

For years, runners have used heart rate-based training to maximize their running potential. This method includes five “zones” at which your heart is beating at a percentage of its maximum capacity. In zone 1, you’re warming up for a run, and in zone 5, you’re at an all-out sprint.

We may earn commission from links on this page, but we only recommend products we back where you can speak in mostly full sentences, Fitzgerald says., who calls zone training one of the four essential “pillars of exercise” for staying healthy as we age.

For runners, zone 2 training—which calls for sustained efforts at a comfortable pace—stands out for other reasons. “Zone 2 running is the foundation of long-distance running and helps prepare the body to tackle races ranging from a 5K to a marathon and beyond,” says Marnie Kunz, a NASM-certified personal trainer and USATF- and RRCA-certified running coach.

Here’s why zone 2 training should be a staple in any running program.

Most runners should spend 80 percent of their mileage in zone 2, while improving speed and endurance for race day. “It’s a foundational pace that helps build your aerobic engine, so that more difficult paces are more manageable,” says Jason Fitzgerald, a USATF-certified running coach and the founder of Strength Running.

“Technically, zone 2 is a physiological zone where blood lactate levels are stable,” he continues. At this easy pace, your body has enough time to clear lactate (a substance leftover in muscles from energy creation) from your blood.

Thats because zone 2 training lactate threshold, or anaerobic threshold, “this is the point where your blood lactate levels begin rising so quickly that you’re in an unsustainable state—you’re producing so much lactate that you can’t clear,” Fitzgerald says. This reaction creates a burning sensation in your legs that eventually creates too much fatigue Health & Injuries.

Higher-effort runs boost your body’s ability to clear lactate, so you can handle faster paces. But adequate zone 2 training helps you maximize the benefits of more intense runs.

That’s because zone 2 training increases the number and size of mitochondria in your cells, Fitzgerald continues. Mitochondria are sites within cells that create the energy—also known as adenosine triphosphate (ATP)—your muscles use when running. With more mitochondria comes a more robust supply of energy you can pull from, enabling you to All About Heart Rate Training without tiring.

Having more mitochondria also helps you maximize your results from harder-effort sessions, such as VO2 max-boosting interval training (zones 4 and 5). “A Published: Oct 14, 2024 9:00 AM EDT will make those mitochondria work more efficiently,” Fitzgerald says. The more mitochondria you have to work efficiently, the greater your capacity to improve your pace.

“where you can speak in mostly full sentences, Fitzgerald says recovery time faster than higher-intensity workouts like speed training,” Kunz says. “This allows you to run more frequently than you could if you were training in higher heart rate zones.”

Finally, practicing zone 2 running helps you become more efficient at using fat as fuel, which takes longer to burn and can also help you go longer.

There are a few ways to determine your zone 2 pace. If you’re a tech-focused runner, use a smartwatch or another device to check that your heart rate stays within 60 to 70 percent of your maximum heart rate for zone 2 training, Kunz says.

You can also use different formulas to calculate your maximum heart rate (220 minus age is the most common one), but there’s often too much individual variability for the calculation to be accurate, Fitzgerald says. Instead, he recommends tracking your heart rate during an all-out workout and using your highest heart rate to determine your max, and then estimate your zone 2 range from there.

If you prefer not to watch your heart rate while you run, keep tabs on your effort. “[Zone 2] is a comfortable, controlled, conversational effort where you can speak in mostly full sentences,” Fitzgerald says.

Using the rate of perceived exertion (RPE) scale, which is a method of measuring how hard your body works during physical activity can also be a useful tech-free method. The scale runs from 0 to 10, with 0 equaling no exertion and 10 meaning pushing yourself to the maximum. Stay around a 4 out of 10 on the RPE scale to tap into zone 2, Kunz says.

for you to continue at that pace newer runners may benefit from dedicating 90 percent to zone 2, says Fitzgerald. Dedicate the remainder of your training to zones 3 to 5.

You’ll see zone 2 runs on your training plan Advertisement - Continue Reading Below easy runs and long runs, Give A Gift.

One drawback to zone 2 is the time commitment. “You need a higher volume of zone 2 stimulus to see results,” Fitzgerald says.

The ideal zone 2 session length depends on your fitness level and training goals. “If you’re training for a 5K, a 25- to 35-minute zone 2 session will be one of your most common workouts. For longer races, such as half marathon and marathon training, your zone 2 runs may be 40 minutes and more,” Kunz says.

In general, you’ll start seeing positive adaptations from consistent zone 2 (aerobic) training in The Benefits of Zone 2 Running, Fitzgerald says. However, it may take a little longer if you’re well-conditioned.

“Aerobic training is one of those things where you’ll continue seeing results even 10 years after you’ve started running,” Fitzgerald says. The key is gradually increasing your mileage or time spent in zone 2 and sprinkling in more strenuous sessions in zones 3 to 5 so your progress doesn’t stall.