137. Zone 2 training - Your 'Forever' pace

When I first had the batshit crazy idea to set a goal to run 100km it was after I had just about survived walking one. My 100km nonstop walk was possibly one of the hardest and worst physical experiences I can remember. The thing is, I needed to find a way of running really f*cking far, for a really f*cking long time. This meant finding my forever pace. Like an idiot, I went out and trained hard, overtrained, ended up breaking down, tearing my peroneal tendon and quickly developed an Achilles Tendon issue that has dogged me for 3 years. Not my smartest decision. And here I am at the very start of a 10 month training block after months of rehab, ready to go through it all again. I can feel the enthusiasm as I mentioned in a previous post, but also high caution with an injury that is still not quite right (though it is a lot better). The next 3 months are about consistent base building and the only way to do that effectively is with lots of Zone 2 training.

I've recently finished a 4 week block of Zone 5 interval training, and that was certainly a significant kick start to my anaerobic fitness, my VO2 Max, my lactate threshold and develop mitochondria in my fast twitch muscles. That then sets the scene for rebuilding my Aerobic base which is all about the Zone 2. Let me start by saying that Zone 2 training is frustrating. It is months of going very slow. In fact you tend to start off at little more than a fast walk, interspersed with the odd minute of jogging before your heart rate starts to climb into your zone 3. But it is the training zone that builds unbreakable capacity to go far!

For the more scientifically minded of you, here is a great article about it: https://www.trainingpeaks.com/blog/zone-2-training-for-endurance-athletes/

For those less so and prefer the simple version. Zone 2 is purely aerobic. This means that in this zone you do not burn any of your glycogen stores, purely able to fuel yourself via bodyfat (of which i have a near infinite store of at present).

Training for hours a week, at this Zone 2 pace does a few wonderful things...

1. It burns body fat almost exlusively

2. It increases your mitochondrial efficiency (which converts fat to fuel)

3. It reduces injury and overtraining risks hugely

4. It allows you to keep going for very long periods of time

There is also a 5th magical effect... if you train Zone 2 consistently and frequently, your Zone 2 speed increases. This means after a few weeks you are running more and walking less, until eventually you can run at an easy pace nonstop for an hour at a time. Which is perfect for Ultra's!

But it is frustrating, and it is time consuming.

The real trick is to keep Zone 2 workouts for 80%+ of your workout time. DO NOT DEVIATE in a workout. If you are training Zone 2, then stay in Zone 2.... not Zone 3, or a cheeky few minutes in Zone 4 or 5. Any time outside of Zone 2 in workout physiologically undermines the Zone 2 benefits you would have got in the rest of the session. If you want Zone 4 or 5, train in that zone on a separate day. Zone 2 days are Zone 2 days. Be strict about it and you will gain from it much more effectively. What's needed... A reliable HR Monitor (strap), time, discipline and some basic maths. Zone 2 = 220 - Age * 0.6 to 0.75 (60%-75%) For me this is 104 to 129 BPM. I tend to keep in the upper end of this in workouts.

Right now that's a lot of brisk walking. Probably a month or more of run/walk and about 70% of that walking rather than running. It's a bit naff, but I can say for a fact it really does work.

The hardest part is the mental aspect. Holding back and feeling like you aren't really doing much at all does get to you. Especially when you are feeling good and are used to pushing hard. One thing I do know is that Zone 2 allows you to be very consistent over extended periods of time. There's also nothing to prevent you from throwing in a fast session every so often.

The main thing is i stick to the plan and work it. Trust in what I've learned about myself and learn from previous errors.

I have a very long way to go coming back from injury, but I'm prepared for that. I've been putting in the work and it is slowly starting to move forward and I can't ask for much more than that at this point.

Thanks for reading.