Easy running or STEADY zone 2 runs? Better race results..

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🏃‍♀️🏃‍♂️ Welcome to the ultimate Zone 2 Training guide for runners! 🏃‍♂️🏃‍♀️
In this video, we'll dive deep into Zone 2 training, exploring whether it's the hype or the secret weapon for runners looking to boost their performance and endurance.
🔍 What's Inside:
✅ Understanding the Science Behind Zone 2 Training
✅ Benefits of Zone 2 Training for Runners
✅ How to Identify Your Zone 2 Heart Rate
✅ Zone 2 Training Workouts and Strategies
✅ My zone 2 run and how I use it
Is Zone 2 training the game-changer you've been searching for? Join us on this journey as we uncover the truth and share valuable insights to enhance your running experience.
📚 For more expert tips and advice on running, check out our blog at [YourWebsite.com] and follow us on social media:
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👟 Thanks for watching, and remember: success in running starts with knowledge and dedication. Stay tuned for more informative content! 🏁
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[@hughlea8232]

Great video! Perhaps it's not something you want to make public, but it would be really helpful if you gave the heart rate figures as % of max HR instead of absolute numbers, to make this content more usable for viewers.

[@Snerunseasy]

I absolutely love the channel,thank you for all the advice...

[@MrSilain]

Love your videos! :)

[@soyanchd5439]

You seem to be doing better lately. Keep it up 💪

[@Corey25]

Aye! You’ve inspired me to finally be disciplined in every way. I did the threshold. I did the mileage. Now, I need to get the weight under control (175 @ 5’10”) by just being less lax and do the threshold and mileage at the same time. Perfect video as I am trying to structure the base of this build. Gonna crush this race!

[@Matt-cp9wh]

Great advice thank you! Going to watch some recovery videos now on your channel

[@robbarnett524]

Best running youtube channel bar none. Top bloke

[@RaphaelIgrisianu]

Very nice honest humble guy. I'm a licensed running coach and I still learned sth new from you. Thanks.

[@kinghuthegreat]

Stephen, you’re advice and insights are great. Thank you! 🏃

[@nickvledder]

Thanks for your comment. You're the best commenter there is.

[@MrLarrybenn]

Checking out Inigo San Millan. Please keep those recommendations coming. Thank you.

[@tyriksmith9053]

Thank you for sharing……🙏🏼

[@haucks]

Hi, great video. I do think zone 2 training is done improperly all the time, especially by novice runners. Zone 2 hr is usually around 25 bpm lower than threshold, although differs between athletes. A coach once told me that when you are in zone2, you should be able to hold a full conversation with another runner, but you would rather not.

[@joneaton3366]

Hi thanks , yes I will do a flat out slight up in back seafront loop for my 3x base running in zone 2 but for an untrained ( only 2 half years) runners I gauge it to be like 2 -3 minutes sleep than my marathon pace would be (only ran 122half). Should I be a tad faster I'm thinking.., yes my easy day that occasionally need to be done are 30 to 45 mins max of 140bpm on a super tired day or following days after extra hard workouts or 5k/10km races I made a relaxing enjoyable habit of it but still hard work in a sense and I give full dedication. Also I use word guys to cover every one. Thank you for your videos.

[@OdKopa]

Good to see you again.. I very enjoyed watching your video's, very helpful to improve my preparing to Cracovia marathon on april next year in Cracow.. my first one . Well done Stephen. Greatings from Poland 🇵🇱

[@theworkethic]

🇵🇱🦅

[@RFroracer]

Steady running is probably one of the most important zones that often get neglected when people apply the “gray zone” mentality to their training.

[@MrJohnno89]

Absolutely agree

[@thisiswesanderson]

Love your content! You may have gone over this before so apologies if so. When you are training at altitude, do you adjust your MP efforts and other speedwork to account for the altitude? Or is the strategy to run at the same efforts knowing those efforts will feel much easier once you are no longer at altitude?

[@nordicwilly6650]

Love the channel, but one quick suggestion. If you want to educate people on zone running, display % of MHR instead of just BPM which means little to someone who is 10-20 years older (and less fit)

[@77tjw]

That looks like such a beautiful place to run.

[@yeahhhhh9209]

what i like bout St Milan concepts is that he suggests to work in zone 2 most of the training time along with harder intervals on other days or in the same session but at the end so you do not compromise the fat oxidation benefits.. it's much better that just doing for weeks only zone 2 as Maf method

[@richcook5658]

What is your max HR, and what percentage of max HR do you recommend for z2 runs? Thanks

[@cdub1991]

It takes a professional level of dedication to sleep/diet/strength to do steady runs in lieu of recovery runs. Of course it will move the needle forward, but I've seen too many people get hurt from running too hard on easy days.

[@gudboyngdisyerto]

isn't easy run falls on zone 2? why is he saying zone 2 is kinda hard?

[@SamsaraRevolves]

Because zone 2 really can kind of hard. I've experienced this during ultra training. There's a huge gap in the level of stress from a high zone 1 and a mid/upper zone 2 run. He preaches that you should only put in the minimal effort for the adaptation, but for me it really takes that mid/upper zone 2 to move the needle forward. Running tons in Z1 or lower Z2 helps me build volume and durability, but I end up losing speed. What this means for me is that for marathon training my easy/recovery runs need to be sustainable at a higher effort than they are for much longer, slower ultras.

[@GrassFedKao]

@@gudboyngdisyertoHe’s differentiating steady efforted runs which he’s made a full video about. I believe that means upper end of Zone 2

[@gudboyngdisyerto]

can you guys please define the zone 2 that we're talking about here. in my coros app there are lactate threshold zones,max hr zones and hr reserve zone. each has 5 zones but totally different effort than each other. for example max hr zone 2 is 60-70% of max hr, lactate threshold zone 2 is 80-89% of max hr, hr reserve zone 2 is 81-85% of max hr

[@vincewarne228]

@@gudboyngdisyertoI think Zone 2 here is in a 3 Zone model (equivalent of zone 3 in 5 zone model). Someone correct me if I’m wrong.

[@gaiusvelleius]

Thanks! What's your HRmax? Is it about 200?

[@hymthreimnietzsson8084]

For some reason I wanted to look at Stephens running form (at 22 seconds in) in 0,25 speed and it was unexpectedly really funny when combined with his commentary out of context. Anyway, thanks as always for the great content!

[@lupsik1]

Ok that is funny indeed lmao

[@brwalk0069]

Did a LT test on your recommendation and the feedback of the test was that I'm running my easy miles too slow. 4 weeks later and on the way to making massive improvements, all through doing this exact type of training. I was already doing the speed work and the threshold work but speeding up on easy/steady days has been game changing.

[@conradburdekin722]

I have a feeling this might be where I need to change. Been all about easy running as I’ve just done two 50k ultras but my vo2 max has flatlined.

[@RaoBlackWellizedArman]

Interesting. I'd love to hear about your stats a bit more. What are you standard race PBs? Your max (assumed) HR? At what pace where you doing your easy runs? What HR did that correspond too? What are the new recommendations after the LT test? Many thanks.

[@brwalk0069]

My marathon PB is 2:43, 78 min half. Not really sure what my max is, I'd estimate around 194. I was doing easy days at ~07:45/mi, now my easy days are run to heart rate but the average pace is more like 07:00/mi. Lots of general overall recommendations unrelated to the test about recovering better, losing body fat, hydrating, eating more protein. In terms of recommendations from the test, the main one was just the easy days need to be a little more intense. But obviously all my training is now worked around the HR zones, I now know what HR zone to run threshold at etc. Highly recommend doing a test, mine cost ~£120.

[@nordicwilly6650]

@@brwalk0069 Thank you for the insight. What % of MRH did they recommend for your easy Z2-type runs based on the test?

[@brwalk0069]

@@nordicwilly6650 MHR isn't considered when they work out your zones, it's based on % of LTP (lactate turn point). My LTP is 176bpm (from the test) and my easy running Z2 targets are between 149-162bpm or 85-92% of LTP. All of this is very individual and can only be worked out by being tested.

[@quengmingmeow]

I am convinced that 95% or more of all endurance athletes, including the pros, DO NOT follow the 80-20 rule. If the 80-20 rule is optimal-and it has rick solid science and anecdotes to support-then why aren’t more people doing it? An amateur endurance runner is really getting after it if their weekly mileage is 70 miles per week. That means 56 miles of it are all at a zone 2 HR. A 60 mile a week person is only doing 12 miles of non zone 2. A 50 mile per week guy should only be doing 10. This is simply not happening. The 70 mile per week guy has room for one LT run at maybe 8 miles, a track session of 6 miles, and the rest of the week is zone 2. High school XC teams don’t do this. Most college teams don’t do this. Based on several statements from pros, many of the pros don’t do this. I am only pointing this out to say that I actually think there is a much bigger ceiling to be reached by the amateurs if we had enough patience. The aerobic gains will come at Z2, but they are incredibly slow….but they come and once gained are hard to lose.

[@ultrarunnerEST]

It's about working with periodical training / blocks. But I agree, I think 70% in LT1 is more beneficial for a vo2max improvement. It all depends on how many miles you do per week as well. The higher you go in miles the more slow runs you do and opposite.

[@sinking1902]

You’re correct. 80-20 is for the general population past their prime so they don’t get injured…Or if you want to gas light rivals. 😂

[@pgibbons72]

im 39 and only ran a handful of races. i started zone 2 for a few weeks and quickly realized i cannot do this for 80% of my miles. i run zone 2 or "easy" for 2 days after an interval session, the rest of my workouts or long runs i take the next day off. i run 30 - 40 miles per week, its stupid to think one day a week is the 20%, or do 2 very short hard runs.

[@ultrarunnerEST]

@@pgibbons72The less miled you run the more speed per mile you should/can have. If you very low even 50/50 works..

[@kensier4955]

I also questioned this but have since noticed looking at more advanced marathoners on strava (2:30-45) that their easy pace is very fast. Like 120-140 bpm while going 7-7:45 and they're in early 30s as far as age. Then they'll have long run workouts where maybe 45% is easy paced and the rest at marathon pace.

[@markphilpottinsidesport]

Stephen, thank you for your great content. I am always really interested to know from someone like you ho ran 2.11 in Dublin this year when you see Sisay Leema running 2h 01 in Valencia does it seem to be another planet type stuff to you?

[@stephenscullion262]

Some of it yes, and that’s very very fast. Course / weather helps, but of course that’s also just insanely fast

[@danielsanchezlopez426]

And lemma is the same build than u, he is a tank weighs around 70kg , should we obsess less about weight?

[@blakelandry]

This video will make the low HR advocates mad, but for a good reason. We all need to push our runs a little bit more in order to improve aerobic capacity and move your HR closer to race HR. Nice video!

[@sinking1902]

Yes. The easy, easy, easy, hard let’s the general population get some serious aerobic adaption on the hard days and the easy days aid recovery and the mileage burns calories to reduce weight to indirectly improve performance and to condition tendons and ligaments to take more load in the future. If you are genetically blessed you can zoom to the top by going harder more often as you will undergo great performance improvement and adaption…And you will be able to recover and not get injured. The problem is a training plan for the gifted will injure and burnout a mere mortal.

[@blakelandry]

@@sinking1902 That's why I coach. Most runners on their own don't run hard enough on their hard days, nor do they run easy on their recovery days. All he is saying is if you do your hard days correctly and recover from them, you should "in time" be able to move from easy/recovery to more easy/moderate on your easy days.

[@Vventure23]

This is such different advice that the Jack Daniel's 2Q plan I'm currently on lol. He gives two SUPER hard workouts a week, and a weekly mileage goal that you fill out with very easy runs around it. I don't think I could do 30-40 secs slower than MP for my easy runs and make it through the hard efforts, more like 60-90 secs (which Daniels recommends). I actually like JD's method and am going to keep with it since I'm so far into it, but maybe next cycle I'll try this instead!!

[@v.vag.8013]

Great following JD's, love him too. But Stephen, in this video, is not talking 30-40s slower than MP for easy runs!! This is mid to high Zone2 steady running which is NOT easy running ;), around 75-80% of HRmax. So it's for sure 60sec. faster than your easy runs, at least should be :)

[@bwoodle]

I'm a fairly experienced marathoner (2:28), and I was never able to hit JD workouts at prescribed paces based on my VDOT. I think it works out better for younger runners, but I started the sport without a speed foundation.

[@Vventure23]

That's good to know!! I got almost the whole way through the plan and then got hit by Covid in week 15 and wasn't able to get race ready in time T-T And now I have no desire to jump into a new training cycle because JD was BRUTAL, mentally and physically. Maybe next year, and maybe with something that sucks a little less!!! @@bwoodle

[@edgaralbo6433]

Hi. Can you make videos through o e Mile run-.?? Or can you tell me where to find informazioni about onE Mile race??

[@GJuu-jd3vv]

BTW, When your book will be out? Stephen?

[@heart4him79]

Is it okay to do your zone two training on a treadmill, especially if you don’t have a controlled environment and live in hilly neighborhood?

[@jcox2728]

Is it just me, or has everyone been discussing this zone 2 training sessions a whole lot over the past month. I've only just recently started emphasizing these sessions in my routine, and I can honestly say it's leaving me much more ready for the hard sessions and benefiting my growth profoundly. I will take your advice and find that loop, where dogs aren't allowed🙂

[@denebgarza]

Zone 2 hype has picked up in the last 2-3 years with more mainstream figures like Peter Attia focusing on it so much.

[@ConorValentine-wo5br]

You’ve mentioned 145-155 as your HR for this, is

[@harvard004]

So a typical week looks: 2 workout days, 2 easy/recovery days, 3 steady days? And the long run goes into the steady day?

[@bbnsaints]

Does zone 2 only really only help for marathon then? Should a 3k runner be doing it if they don’t need the body to use fat more efficiently?

[@mbengaful]

I just PR'd in the marathon with a base training following the "easy interval method" for a few months with low volume (40/50 km per week) and adding some longer runs in the last 6 weeks but still toping around 80 km per week (i didn't have the race scheduled otherwise i'd have made the specific a bit longer) I never do truly easy runs, it's all workouts or steady zone 2 - 15/30 seconds per km slower than marathon pace

[@nordicwilly6650]

Great stuff. I read Easy Interval Method and found it fascinating. Interesting that you were able to adapt it for marathons since I figured it was more geared for 5k to 10k

[@mbengaful]

@@nordicwilly6650 Well, yeah. My focus was trying to get under 16:30 in the 5k during the summer, which for multiple reasons was postponed several times. The marathon thing was improvised on the fly. I guess we hobby joggers tend to obsess about sticking to a plan and often just being consistent and listening to your body is more than enough. I wasn't fully prepared for the marathon though, despite the PB the last 10k was really, really hard, i was on the verge of quiting half a dozen times 😄

[@annekafrench7120]

I can’t get in zone 2 since having Covid for the first time at the end of September. HR shoots right up after a few minutes to over 150. Hitting 190bpm at my ‘easy pace’ now even though it doesn’t feel like it

[@choanlpoto]

I feel you. Got COVID early September,it took More than 2 months to find back my normal hr… keep it up

[@richardmiddleton7770]

Have time off running will increase your HR when you get back into it. It's not just the fact you had covid. Make sure you're hydrated and run in the morning fasted before caffeine, it will help keep your HR down.

[@tmahalak]

Is zone 2 about the average heart rate between your low/high rate? I'm curious because my heart rate will drift out of zone 2 but my overall average is in zone 2.

[@SM-wg7ty]

Just run at a pace where you can say a sentence - usually 12 words(ish)

[@aabc84]

If you call 155 bpm zone 2 then you must have a very high maximum heat rate what is your maximum heart rate ?

[@JohnRuggero]

Man, you make 6:10 pace look SO casual.

[@trinichinee6426]

Question scully .. Will u reap the benefits of a zone 2 run after working 24 hrs on the field and u sleepy and tired ?

[@stephenscullion262]

Physiology yes, central nervous system/ fatigue NO.. that’s a tough call

[@trinichinee6426]

@@stephenscullion262 so the aspect of increase mitochondria function via fat burning won't be in effect ?

[@danielhe2202]

Would you say steady runs are a good idea for a 5k/1600m runner?

[@grantmckay7014]

Worked for Peter Snell.

[@johndavies7626]

So 145 to 160bpm, is that zone 2 for you? Thats my zone 3 going into 4.

[@jamesroberts6370]

Same here and he’s older than me so would have a lower max hr ?

[@EricCartmanFTW]

he runs z2 @145-155 which is about(75-80% HR) still falling under the Top End of Aerobic Zone. Garmin zone 3 is what is typically referred to as zone 2. Also Stephen might have a higher max HR than you. Typically z2 is (70-80%) so add 9-10 more beats to the range. e.g. 136-155 for example

[@jamesroberts6370]

@@EricCartmanFTW how is zone 2 70-80%????, there’s a further 3 zones after that with only 20% remaining !

[@EricCartmanFTW]

​@@jamesroberts6370 the most accurate z2 would be using a lactate meter. The goal is to keep lactate levels constant, ideally between 1.7 and 2.0 millimoles. However, there are ways to approximate it, using HR true max HR typically 70-80%. Note your Zone 2 will change, for example, a more fit person will have a higher max and therefore a higher Zone 2. I suggest starting at 65% for a few hour long sessions, see how it feels. If, even towards the end of those sessions, you still don't feel like it's uncomfortable to talk in full sentences, you don't feel much fatigue at all at the end, or the next morning, and you're certain that this is not intense enough for you, then go up by 5 beats. But, otherwise, that is your zone 2. it would most likely peak at 80% regardless. the remaining zones are tempo, lactate & anaerobic which fit into very small ranges like (9 beats)

[@IdolOracle]

All these difference paces (easy / steady / tempo / interval or speed / race pace. Any more?) are fine for those who train 6 or 7 times a week, but if you've only really got the time or capacity for 3 runs a week, what would you drop? I try to do 1x long run which I guess would be steady pace, then 1x tempo and 1x interval. If I've got time in the week for a 4th run, it will be an easy, but if I don't, I don't really want to swap a hard run for an easy one

[@lean2281]

Lmao. You have time and capacity to run more than 3 times a week. Wake up half hour early pal

[@IdolOracle]

@@lean2281 my 3yo already gets me out of bed at about 5:30 so I'm not that keen to get up any earlier thanks! 3 times a week works for me - there is more to my life than just running

[@lean2281]

@@IdolOracle honestly you are pathetic. You don't have to run. But don't try and make excuses saying you can't. If you don't want to then just tell the truth

[@BernardoModenesi]

Isn't 155bpm HR too high for Z2?

[@steven7169]

Depends what your max heart rate is.

[@BernardoModenesi]

Thanks, @steven7169! How to compute Z2 HR as a function of my max HR? I just follow Garmin's suggestions and run on the blue zone for Z2

[@zacsborntorunrunningadvent3441]

​@@BernardoModenesigarmins generic zone2 is inaccurate. Use your true max and set z2 to 69 to 79% of max. Set z1 to 59-69% of max. Z3 as 79-86% Z4 as 86-92% Z5 92-100% . These are gunna get it very accurate for you. Youre welcome.

[@vikroy3777]

My problem with hr zones is I'm not sure of my max hr and I think most people are the same. Do I need to go to a lab to find it?

[@Gardenkeeper_247]

Google "max HR field test method" you'll get as close to true as can be with that I'd think.

[@vikroy3777]

@@Gardenkeeper_247 there's a discussion of it on one of the other threads on this vid. Have you done one of the max heart field tests? How did you find it?

[@Gardenkeeper_247]

@@vikroy3777 I have yes, I'm 42 years old, have lifelong asthma, quite fit, generally do hill races, have run a 65k ultra and anything below that over the past few years.... Using the field method my max HR comes out at 198. Measured with a garmin chest strap.

[@jaerdahl]

I don't understand the part where you say "at first you are gonna say this sucks, this is hard, I don't like this". What part is not to like since these are "easy" runs?

[@HS99876]

👍🏻👍🏻👍🏻🏃🏽‍♂️🏃🏽‍♂️🏃🏽‍♂️

[@dougbonestroo]

How does a 155HR count as Zone 2? If you run your races at 170HR, then Zone 2 is NOT 155.

[@johnsheerin2130]

I could be wrong. But the top end of my Z2 is 150bpm. My “threshold” HR is 170bpm which I could only maintain for maybe an hour, nowhere near an entire 3 hour marathon. Most of my marathons have been done at 165bpm which is at the upper end of my Z3 and where I think lots of people both amateur and pro race. All that said I think it’s very plausible he could be doing Z2 work at 155bpm and racing at 170bpm.

[@swiftgarcia7]

lol sure the hell up. Not everyone’s zones have to mimic yours

[@jamesroberts6370]

@@johnsheerin2130then how narrow must his other zones be If there are five zone ?

[@jamesroberts6370]

@@swiftgarcia7unless he’s 10 years old which looking at the hair line he’s not , he’s prob got a max hr of 190 so how is 150 zone 2?

[@TFlip04]

Running of any kind spikes my heart rate. You can walk faster than I run and my Hr is still high.

[@andresmanrique1394]

just realised I run all my easy runs at this pace .....

[@richardmiddleton7770]

Not sure how old you are but 150-160 is a bit high for a zone 2 run. I use the Maffetone calculation of 180 minus age +/- 5 beats. You shouldn't always push it to the top end of the zone unless you have no races coming up. Zone 2 for me is kind of recovery but at the same time gaining fitness.

[@yeahhhhh9209]

it didn't look like you were running at 3,45 at 155 bpm looked more like a jog, very slow cadence ahhaha amazing stride length

[@lean2281]

Its because 3.45 is slow

[@yeahhhhh9209]

@@lean2281 ahaaaah maybe for you elite dude

[@lean2281]

@@yeahhhhh9209 haha I'm not elite. I just know that 3.45 is slow! Your eyes don't deceive you. Let's train harder to get faster

[@yeahhhhh9209]

@@lean2281 aah man i agree on " let's train harder" but maybe you should redefine the concept of slowness, cause 3,45 is 16 kmh almost 10mph... which is not a jog or a slow run... that is more like 12 kmh... unless you are an elite that can run 2',45 '' at threshold pace...

[@lean2281]

@@yeahhhhh9209 does it look fast to you ?

[@lizzie0196]

Professor Noakes says that your muscles prefer to burn fat at the 26:25 minute mark of this video. kzbin.info/www/bejne/nXmliJx6p66eiac And at the 17:00 minute mark of this video he talks about Mark Allan a 6 time Iron Man champion who ran a 2:40 marathon after 4 hours of cycling which depletes the glycogen in your muscles. He explains that in order to run a 2:40 marathon he must have been burning fat at a rate of 1.2 grams per minute. kzbin.info/www/bejne/bIi5faWHotOhd7s

[@lizzie0196]

This talk entitled "Unlock Insane Athletic Performance" is also interesting. It becomes interesting around the 29:30 minute mark. kzbin.info/www/bejne/e16ofXqMZcaCfc0

[@thall0]

no sound

[@vikroy3777]

turn it up

[@thall0]

@@vikroy3777 nah it got fixed, there was no sound for a minute or two after the video was uploaded

[@jerrychanhly]

Girls? Boys? What about the non binary? Oh wait, this isnt a political platform. Carry on.

[@MegaDreamOo]

Americans 😂