At least for half marathon distance. #running #gym #yoga #fitness #run #marathon #trisport
Zone 2 training for 80% of the rus, 10% track and 10% short runs
Itâs hard to stay in Zone 2 for me. My zones are well calculated. Tried different methods to calculate. Itâs always difficult to stay in Z2. Did you face this issue ever ?
Well zone 2 is lot lower then the normal running speed so if I have to walk to reduce it I did it which is very hard for a runner to do. So it adds like 2-3 minutes per mile the first 3 months. So it takes time
What ??
8x400 with 2 min rest in between
Good running shoes , good underwear (chafing is real), electrolytes,head band to absorb sweat and most importantly rhythm, be it mental breathing /foot steps or via music.
Thanks đ
No need for gels or gu for half marathons and if youâre fat adapted you can skip it for full marathons. Zone 2 training with strides, zone 4 threshold training, more mileage, more mileage
Also donât start too fast and get into an oxygen deficit and hit the wall half way
Thank you đ
The huge benefit of zone 2 training is adding mileage without fatigue and low risk of injury. Building your base of creating more mitochondria so you get more and more efficient. Unfortunately you canât shortcut this process. Zone 2 for more mitochondria, higher zones like threshold for stronger mitochondria.
Solid music. A pacer. Proper energy gels. Consistent training. Also, incorporate stretching into your daily routine.
What kind of training helped you the most ?
Zone 2 with sprint finishes. 3-5 mile runs. Just go out and run. Youâll eventually get faster by just running consistently every week. No need to overthink it.