How To Run Fast and Stay in Zone 2 Heart Rate - podcast episode cover

How To Run Fast and Stay in Zone 2 Heart Rate

Oct 22, 202416 minSeason 7Ep. 16
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Episode description

Is it possible to run faster with a low heart rate? Here's how it works.


Download the free 1% Better runner 30 day plan to run faster with a low heart rate


Want to take your running to the next level while avoiding burnout? This will help you.

In this episode, you'll join me on a journey through Zone 2 training—learning how to build endurance, improve speed, and keep your heart rate in check. We’ll dive into the details of low heart rate training, covering everything from warm-ups to ideal fueling strategies. Whether you’re training for a marathon or simply want to optimize your daily runs, this guide will help you unlock a new level of performance with ease.


Timestamps
  • [00:00] - Introduction to the City Marathon Training Group
  • [00:24] - Overview of Zone 2 Training for Endurance
  • [01:05] - Goal Setting: The Maffetone Test
  • [01:30] - Warm-Up Routine and Importance
  • [03:14] - Sliding Into High Zone 2
  • [05:11] - The Progression Pyramid and Its Benefits
  • [07:38] - Understanding Zone 2 Efficiency in Training
  • [09:30] - The Role of Specificity in Training at High Zone 2
  • [13:16] - How Fueling Impacts Long Run Recovery
  • [15:15] - Final Thoughts on the 1% Consistency Principle

Key Ideas
  1. Running in Zone 2 can improve endurance and speed without risking burnout.
  2. A well-structured warm-up is essential to transition smoothly into low-intensity running zones.
  3. Combining heart rate and effort levels helps maintain optimal pace throughout long runs.

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How To Run Fast and Stay in Zone 2 Heart Rate | The 1% Better Runner | DLake & Friends podcast - Listen or read transcript on Metacast