'Zone 2' Training Mistakes Runners Make for Aerobic Base Intensity: Coach Sage Canaday TTT. EP 63

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Higher Running Coach and Hoka Athlete Sage Canaday gives any surface any distance runners from 5k to the ultramarathon and marathon training tips and advice from running form and technique to long run workouts, speed training, running vo2max workouts and lactate threshold intensity as well as long runs and diet and nutrition advice. A pro trail mountain runner athlete for over a decade, Sage is a plant based marketing content creator for his sponsors and other brands with regular VLogs, training talks and tutorials. Check out training plans at Higher Runing and get free coaching resources!
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[wheelz]

zone 2 : It works I went from 11:30 pace per mile to 9:00 per mile pace !! Took 3 months . I can run a 5 min mile now 🏃🏼‍♂️

[Something]

This is such a frustrating topic for me because I would need to walk frequently to even stay in zone two. This week, I just ran at a pace that I felt was comfortable as possible and I didn't look at my watch at all, instead, I just tried to have a conversation with myself without gasping for air. Constantly looking at the Garmin and stressing out on pacing and heart rate really takes the pleasure out of training for me. Instead I try to focus on breathing, cadence and run form. This is all pretty new to me but I'm slowly getting better.

[Essentialoilsu-]

Zone 2 training has helped me get honest about what my easy talk pace actually is. And I live in hilly New England so my heart always gets super high running hills all the time. I’m 43 maximum heart rate is 200bpm based on my Garmin and my low is 50bpm. And I’m using % of heart rate reserve formula in Garmin. Depending on the hill I can get to 190bpm. Zone 2 keeps my heart rate low on hills. For me that usually mean run/walk. But I’m able to recover from my long runs easier and I can run 5 days in a row. For the first time ever, I can run 30 miles a week without feeling mentally/physically exhausted.

[JayRappa]

Zone 2 has been a hot topic and I’m glad you’ve discussed this. It’s a great to have a long comfortable Z2 run and listen to a podcast without the adrenaline of Z3 that’s usually reserved for music lol

[jaysingh]

Great video. A note to anybody who will go the lactate meter route - what coach Sage said is ABSOLUTELY correct. Do not go off of “2 mmol” upper limit. Go jog around the block at a very slow slow jog pace. Immediately take a lactate reading when you get back. Whatever it is, record it. Now go for your run at what you THINK is your zone 2. Come back and immediately take another lactate reading. If it’s RISEN by any more than 1 mmol you probably went too fast. You want it to RISE less than or equal to 1 mmol to ensure you’re in zone 2. Otherwise you’re probably getting into the threshold zone 3 stages where lactate is starting to accumulate more rapidly than being cleared; which is ok on some days maybe. But shouldn’t comprise the bulk of your training, which should be zone 2 (and/or zone 1 also).

[fluffycolt]

I really appreciate your videos sage. There are a lot of "MAF formula absolutists" out there who simply deny the obvious fact that 220-age or 180-age are not universal prescriptions.

[andytv]

as a high school coach and having read a large quantity of literature on the subject of slow aerobic mileage base building I have proven that there is ALMOST no limit to how slow you can run to get the benefit from your slow running and the recent science studies prove this. I've proven this to the point that I have an athlete who is in a position to be a state champion for cross country as a junior next year. Sometimes you have to ignore what "popular" opinions are and listen to the data.

[ossenaar]

My main goal for zone 2 training is improving my cardio conditioning in a responsible manner. I make gains in zone 2 by training indoors on the treadmill, stationary bike and elliptical trainer to take advantage outdoors for running. Indoors, it is much easier to keep an eye on my heart rate than outdoors. I use interval modes on my training devices. I.e. rolling hills programs. If I can perform my hour long exercise sessions perfectly in my zone 2 heart rate range for all exercise sessions through one whole week then I increase the difficulty level with one power level. It will take several sessions to exercise perfectly again in zone 2 and I repeat the increase difficulty level process. I believe this is an efficient way of zone 2 training. Outdoors I run more on feel. I don't look at my heart rate that often. Plus, I get a vibration on my Garmin watch when I am out of the zone 2 heart rate pace.

[runfrankfurt]

Agree on running by pace ranges and taking a solid max effort race (the longer, the better) as a starting point and then use a VDOT calculator to define your intensity zones/paces. 👌
I am a 46 year old runner, started running just 5 years ago and have progressed from a 3:06 down to a 2:43 Marathon using this training method (together with Sage Canaday training advice😁), no heartrate zones, just perceived effort and pace zones calculated by a VDOT calculator to define my training. ✌🏼

[andreasjsn]

haha not training at altitude or hills, I live in Pretoria, a hilly city at 1100m above sea level, my "flat" 5km has 80m elevation gain, and my normal 5km has 150m elevation gain. But this is awesome information. I have been focusing on Zone 2 once a week for a couple of weeks now, and that just brought to my attention how inaccurate my wrist heart rate monitor is. The pace zones make so much more sense, especially for someone like me that is just running for fun, with my only goal being to enjoy running for the next 50 years.

[drewvandoozer]

Good example almost fits me perfectly ran my recent marathon at 3:06 and my average pace right now is around 8:30 138~hr for me or right around 70% max hr. Bang on

[Avianthro]

Absolutely right on! Let's stop obsessing and gizmo-izing about zonology, start obsessing about how we feel, perceived level of effort. Also, let's get focused on the basic idea of training as progressive overload with proper recovery between overload sessions, and don't forget nutrition too.

[edithgruber]

Thanks for the comprehensive talk on Z2 training.
I'm going by percentage of LTHR to determine Z2 but mostly, I rely on my breathing and RPE during the run. I don't check my HR all the time. At the end of the run, I see the data gathered and mostly, I'm in Z2 when it feels easy. As a breathing rhythm, I've established that a 4/4 or more is a sign that I'm running aerobically. That's at least 4 steps each on inhale and exhale. Also, when I come back home from the run, I'm not really tired. If I feel like I could go out and do it all over again (maybe not the 3 hour long runs during marathon training, but anything up to 2 hours), I've run an easy run.

[theunknown]

New runner here in the last week of your free base building plan. Oh my! It has worked wonders for me. Love your content.

[LodvarDude]

I've never been comfortable using my pulse as a measure for my effort. As a 52 year old guy with a lot on his plat, there are just too may factors in my life to make me trust that alone as a measure of effort and a reliable metric to use in that regard. That being said; I have made real effort at keeping my runs at a slower pace and saving the effort for harder work like intervals and threshold-runs. The results are clear, personal records on 5k, 10k and most likely half-marathon later this year. I feel fresher, faster and it's way easier to get mileage and consistency in my training. As I knew it would, even to an old ex-overwhegt smoker like me. As Sage says, the science is clear.

[MidLifeRunner]

Thanks Sage 🙌🏼 always honest and open minded. It’s the humility for me.

[jesseshaver]

I went to a lab and got an aerobic threshold test where they measured lactate, ventilation, and carbs/fat usage at lowish intensities. Was very useful data and realized I was going too hard even though I could breathe through my nose fine at higher intensities. I think it’s the reason I was making no progress. My maf pace was well above actual aerobic threshold, so I was spinning wheels for a while. Same with talk test

[liambruhz]

I remember in High School, even as a 200m and 400m runner, the best year I ever had was when I incorporated some longer endurance work. I was doing a little bit of triathlon training leading into my Senior Year and got the most improvement I've ever experienced. I even did some great 800m races and represented my school district in cross country for the first time!

Easy Runs are enjoyable and they work!

[thejeffinvade]

When I run comfortably with 3 steps breathing in, 3 steps breathing out, I am usually at conversational pace/ zone 2.
I just broke 20 min in 5K, I run 42:05 for 10K last summer. My zone 2 pace is around 6:00 per Km, only then I can keep my average HR below 70% of my max. I am 37 and my HR max is about 200.
Some workouts I would see even higher HR reading, like 202 I saw this week in a hill repeats, but I just wanna keep things simple with round numbers.

[sun-sea-solar]

In 2019 I did the threshold training. Basically everything was zone 4 for every run. I smashed every pb from 5k to marathon. Right up until I tore my calf and solius muscle. Put me back 3 years. So now for 5 weeks doing zone 2 and follow keto maf training. Hit my highest mileage in March for running and swimming in 7 years.