How I Run Faster With Low Heart Rate Training

I tried zone 2 running for 12 months as I prepared for my first ever marathons and ultramarathons. Now I've set my eyes on shorter distances and the 5K is first up and the results were not what I expected...

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[jkc]

Side topic but the ability to have so many cheat meals is a great secondary benefit to being active (much to the dismay of everyone around you)

[gavshan]

Great video really well put together and presented. Well done 👍

[Smashycrashy]

I reset my ultra training because I kept getting injured by doing a bunch of zone 2 exclusively for a month. 10 hours a week, pure zone 2. After the month I started varying the runs a bit, added in strides, 1 vo2max hill session and some faster runs. My zone 2 times have dropped by a minute per mile already and I feel much better.

My runs are exactly the same minus the weather, same route for 2 hours at a time to see cardiac drift. My cardiac drift now is zero for 2 hours. It is pretty cool to see results. If you are seeing cardiac drift after a long z2 training block my assumption would be that you aren’t hydrating properly during the run and the dehydration is causing the drift.

[hman]

I've found that low heart rate training doesn't work for me. It's great for running long distances, but it just makes me good at running slowly

[paxundpeace]

4:26 Please check your numbers. It does matter if you have 45 or 160 meters of elevation within your run.

[Deskjobrunner]

Great video, thanks!
I’m trying this, but often my HR goes wild after a few km… 😬

[simpleflaw]

Hi Andrew! Loved the video!

I used the same calculator as you, and noticed you said your "top limit of Zone 2" was the top HR for the "Aerobic Zone".

Mine is quite similar, but my watch suggests Zone 2 (which it calls Weight Control) is only 113-132!

Would you say Zone 2 should be anything within the Aerobic zone? Thanks!

[garlicpiggy]

very informative video, I am planning to reset my training program as well, to focus on longevity and to improve my PBs.

I have been running for 6years already and completed lots of ultras, but I cannot see any major improvements to my speed. Thanks for this video as this will help me reset my training program. Keep it up👍

[SCHD-DGRO]

What equipment do you use to track your zones? I currently use a myzone heart rate monitor and a garmin watch

[deon]

Great PB! I love seeing these kinds of videos b/c heart rate training can often feel like benefits aren’t being seen unless I compare my heart rate at faster paces. Currently I try to do 180-360 minutes a week spread out over 4 days. What sort of frequency and duration do you settle on to get results?

[PrimaryLateralSclerosis]

My 14 year old son is on the school’s cross country team and has a personal trainer for weight lifting. Unsurprisingly, he isn’t excelling at either. I’ve shared your videos with him but I fear he may have to make a choice between the two, especially if he wants to see faster improvements. Also, at his age I’m not sure it’s particularly healthy to do so much volume across two different sports.

[HowlingFantods]

Why is there a tendancy for every runner to just run longer and longer distances.... Why not keep working your 5k PB down? Why not train for a mile?

[stensjoerup]

I am also trying to run in zone 2. For me that currently means around 6/km pace.
There is much about hitting a cadence of 180 spm. Hovever I find that difficult at this pace and also it doesn’t feel very natural.
What is your experience in terms of cadence vs. pace?
Thanks!

[lucasdahl]

I have never taken running training seriously before now. I always just go out and run without looking at heart rate or distance. I am now trying to stay in zone 2, but struggling. Today my run was only 33% in zone 2, and that’s the best I’ve ever done. I can hold hold a conversation in my zone 4, but that could be from military training. My Apple Watch and my new garmin watch say my zone 2 is about 135ish, but using your calculations it’s about 150. Which one should I use, and does riding a bike in zone 2 give me the same benefit? Thank you