You should be able to maintain a conversation when training in Zone 2. Described as 'Steady' rather than just 'Easy', it should require a little concentration to maintain. For some athletes, Zone 2 may mean walking occasionally, interspersed with jogging or running.
Heart Rate and Pace
When you head out for an easy Zone 2 run, your Heart Rate and Pace can be affected by many factors. For example, ascents and descents, weather, terrain, if you are running with a buddy, tiredness, stress and fatigue to name but a few. Successful Z2 aerobic endurance workouts should feel steady. They are designed to improve your strength and aerobic endurance, adding volume to your run training without causing excess fatigue or training stress.
Heart Rate or Rate of Perceived Exertion (RPE) can be a better indicator, ensuring that you run at an intensity that fits the purpose of these runs. Allowing you to slow when the going gets tough.
If a zone feels too hard, it usually means it's not quite right. Check the table below for how each zone should feel.
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