Posted in heart rate, running, training

Zone 2 Training

I wanted to spend some time talking about Zone 2 training, recovery runs or easy runs. I feel zone 2 training is very important for any endurance athlete.

I have read many articles and most would recommend 60 to 70% of your training time be spent in Zone 2.

So what is zone 2? Depending on what heart rate method you follow could differ the results slightly. However just to simplify things I will use the standard method of: (220-age)Γ—.60 to .70 For a 35 year old we would see the follow results. 220-35=185 185Γ—.6=111 and 185Γ—.7=129.5. That would put their heart rate between 111 and 129.5

Through my personal experience I have found it quite difficult to keep my heart rate in zone 2. However the more I work at it the easier it becomes. When I start to go into zone 3 I will drop into a walk to bring my heart rate down.

Zone 2 training training will generally recruit fat for it’s primary energy source. This makes it less reliant on Carbohydrates. We also use our slow twitch muscle fibers. Why is this important? Our slow twitch muscles are responsible for lactate clearance and transferring it to the mitochondria where it can be reused as energy.

Zone 2 training will also increase your aerobic endurance which I would think any runner would be glad to have.

With any type of training you need to find what works best for you. When I do a zone 2 session I like to take advantage of my slower pace to work on my running form and breathing I recently found this helpful when I ran a 10km race I got a personal best as I was able to control my heart rate better than I had in the past.

Today was only a short run but I wanted to show you my heart rate graph . As you can see below I did some into my zone 3 but every time I did I slowed down my pace and worked on my breathing. I should mention to that my pace is about 2min per km higher however the more I do this the more I improve.

Good luck everyone πŸ˜€ if you currently use this method of training or are going to try it is love to hear your feedback.

Author:

Hello, My name is Bre Gustafson and I have been living in Canada since December 2012. I was born in country Victoria, Australia and lived my entire life. I actually never imagined moving across to the other side of the world until I met my Husband Jacob. Coming from a background in finance I decided I wanted to make a change from the corporate world and pursue my passion in fitness. In 2014 Jacob and I moved to Calgary and I got a job with Spa Lady. I am currently their fitness manager at Westbrook Mall as well as a personal trainer and soon to be a group fitness instructor. I specialise in re-hab clients, but I also get really excited to help clients looking to increase their strength or start or improve their running. My passion is running. I have completed 1 marathon, so many half marathons I can’t keep count as well as 30km, 10km and 5km races. I think the best way to view Calgary is through walking or running, we are very lucky here to have some many running and biking paths. Some of my favourite areas to go are Fish Creek Park, Edworthy Park and Glenmore Reservoir. I look forward to sharing my journey as a runner and trainer with you πŸ™‚

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