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- Ultimate Zone 2 Guide: How Elite Marathon Runners use Zone 2
Ultimate Zone 2 Guide: How Elite Marathon Runners use Zone 2
The Zone 2 Mistake that Ruins Marathon Training and How to Avoid It
Estimated read time: 3.5 minutes
Hey! - Jonah here.
A lot of runners make major mistakes with Zone 2 running. đ€ These mistakes can cost you minutes in a marathon.
Hint: if youâre doing more Zone 2 than petting dogs, youâre not doing it right. Sorry, itâs #science.
The most important runs for marathons are not Zone 2 runs (keep reading for more on this).
Okay, letâs dive into the real benefits of Zone 2 and how to fit it into your training week.
The Real Benefit of Zone 2 Training
Science says Zone 2 training occurs below your first lactate threshold.
This means this running is slow and easy. You can run at this speed for a long time without your muscles getting tired. đȘ
Zone 2 wonât make you sore unless you run for longer than youâre used to. You recover quickly and typically feel fine after, allowing you to run again the next day.
Yay! More running and avoiding adult responsibilities like feeding my dog. đ¶
Zone 2 causes very little muscle damage, which allows you to run more in a week.
This is awesome sauce because volume, or running more, leads to adaptations (like more mitochondria), which let you run a faster marathon.
How to Schedule Zone 2 in Your Training
The most important training sessions for your marathon are not Zone 2!
You probably run a marathon faster than your Zone 2 pace. Marathons typically occur between your 1st and 2nd threshold or Zone 3.
Runs that can boost your marathon time the most are Zone 3 and faster runs! Thatâs because you adapt to the SPECIFIC DEMANDS you train for.
Zone 3 runs practice your specific marathon speed.
You dream about ice cream. I dream about Zone 3 (and ice cream đŠ).
Sample Zone 3 Marathon Long Run Progressions:
The problem is that faster runs cause a lot of muscle damage and make you tired. I donât know about you, but after a fast long run Iâm all about NETFLIX and NAPS (mostly naps).
You canât run like this every day or you would increase your risk of injury and burnout.
But you still need to run on the days between these faster workouts to boost your marathon performance.
This is where Zone 2 shines brighter than me at my 2nd grade talent show. I hung a metal spoon from my nose for over 47 seconds. You guessed it, I was the most popular kid in school.
I peaked early.
Zone 2 Weekly Training Example
Sciencey runners (like you đ) do Zone 2 between their fast marathon sessions.
After a hard run, I do 2-3 days of Zone 2 to let my body recover.
That way, Iâm fresh for my speedy track day or long run. This lets me do these workouts at a high quality, which is important for my body to adapt to these types of runs.
Zone 2 is easy on your body. This allows you to run a lot over weeks and years without hurting the intensity of your Zone 3 or faster days.
This consistent running volume leads to improved performance.
In the NFL we called this the high-low training model.
The players would do all their fast sprinting and heavy lifting on one day (high day). The next few days, practices would be light with no lifting so they could recover (low days). The players would then feel fresh for the next hard day to make sure they were ready for sprint training again!
My Example Training Schedule:
Watch this video for my EXACT Zone 2 Schedule during 90 + mile training weeks:
Practical Summary
Zone 2 causes little muscle damage and fatigue
Zone 3 is essential for marathons since itâs specific to the race
Zone 3 and faster running canât happen every day since it comes with more muscle damage
Zone 2 lets you run a lot over weeks and years without ruining your hard days
This leads to important adaptations like more mitochondria and improvements in your running economy
After a hard day, do 2-3 days of Zone 2 running to recover
Are You a True Running Nerd? Prove it.. đ§
Welcome to the prove youâre a nerd section. Each week I ask a question about a common running science myth.
Answer correctly, and you will be entered into a weekly raffle to win a free 15-minute Ask Jonah Anything (or Augie if you prefer dogs đ¶) coaching call + a package of Jonahâs favorite supplements from Raw Nutrition.
What is the main reason for muscle cramping in a marathon? |
Nerdy Finds of the Week đđ§âđŹ
This section includes my favorite research, podcasts, or books about running / lifting science.
Great overview of the âNorwegian Methodâ of lactate-guided threshold training. Does slowing down threshold sessions and doing more of them improve running performance? Read for more.
Podcasts: The Physiological Model of Endurance Running Performance
Dan Nash, PhD, gives a good overview of what determines fast distance running including VO2 max, thresholds, running economy, durability, and more!
Donât forget: You + Science = AWESOMENESS đ
Yours in science,
Jonah
Donât forget to respond if you have any other questions about Zone 2. Augie (pictured above) and I will get back to you!
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References:
Haugen, T., Sandbakk, Ă., Seiler, S. et al. The Training Characteristics of World-Class Distance Runners: An Integration of Scientific Literature and Results-Proven Practice. Sports Med - Open 8, 46 (2022).
Brownstein CG, Pastor FS, Mira J, Murias JM, Millet GY. Power Output Manipulation from Below to Above the Gas Exchange Threshold Results in Exacerbated Performance Fatigability. Med Sci Sports Exerc. 2022 Nov 1;54(11):1947-1960. doi: 10.1249/MSS.0000000000002976. Epub 2022 Jun 23. PMID: 36007155.
Bishop DJ, Botella J, Granata C. CrossTalk opposing view: Exercise training volume is more important than training intensity to promote increases in mitochondrial content. J Physiol. 2019 Aug;597(16):4115-4118. doi: 10.1113/JP277634. Epub 2019 Jul 15. PMID: 31309570.