If you’ve spent time reading running plans or listening to fitness podcasts, chances are you’ve heard of Zone 2 running. It’s often praised as the secret to building endurance, burning fat, and improving performance — without leaving you completely knackered.
But what exactly is Zone 2? How do you know if you’re running in it? And why should UK runners of all levels care?
In this guide, we’ll break down what Zone 2 running really means, how to find your Zone 2 heart rate, and how it can fit into your weekly training routine.
What Is Zone 2 Running?
Zone 2 refers to a specific range of heart rate during exercise. Most heart rate-based training divides effort into five zones — Zone 1 being the easiest, Zone 5 the hardest. Zone 2 sits on the lower end and is considered low-intensity aerobic training.
This zone is ideal for building your aerobic base, improving your body’s ability to burn fat for fuel, and strengthening your cardiovascular system without overloading your joints and muscles.
How Do You Know You’re in Zone 2?
There are three main ways to determine if you’re running in Zone 2:
1. Heart Rate Method
Zone 2 is typically 60–70% of your maximum heart rate.
To estimate your max heart rate, use the formula:
220 – your age = estimated max heart rate
Then calculate 60–70% of that number.
Example:
For a 40-year-old runner:
220 – 40 = 180 max HR
Zone 2 = 108–126 beats per minute
This method isn’t perfect, so consider using a heart rate monitor or chest strap for more accuracy, especially if you’re training seriously.
2. Talk Test
If you can run while holding a conversation — speaking in full sentences without gasping for air — you’re likely in Zone 2.
You should feel like you’re working, but still comfortable and in control.
3. Perceived Effort
On a scale of 1 to 10, Zone 2 should feel like a 3 or 4. Easy, sustainable, and something you could maintain for a long time.
Benefits of Zone 2 Running
Despite being slow and easy, Zone 2 running delivers powerful long-term benefits:
- Improves endurance — builds your aerobic capacity
- Teaches fat adaptation — trains your body to use fat as fuel
- Boosts mitochondrial function — improves energy production at a cellular level
- Aids recovery — gentle on the body, perfect for rest days or between harder sessions
- Reduces injury risk — less impact and stress compared to speed work
Many elite runners spend 70–80% of their training time in Zone 2. It’s the engine room that powers faster running later on.
How to Include Zone 2 in Your Training
If you’re new to structured running, aim to do most of your runs in Zone 2, especially your long run each week.
Example weekly plan for a recreational UK runner:
- Monday: Rest or strength training
- Tuesday: Zone 2 easy run (30–45 mins)
- Wednesday: Cross-training or rest
- Thursday: Intervals or tempo run
- Saturday: Long Zone 2 run (build up to 60+ mins)
- Sunday: Recovery run or walk
Start with two to three Zone 2 runs per week, then build from there.
Why It Feels “Too Easy” — and Why That’s a Good Thing
Many runners, especially in the UK where Parkruns and club sessions are social and pace-focused, struggle with the psychological shift of slowing down.
But remember: you don’t need every run to feel hard. Training smarter — not harder — is key to long-term gains and avoiding burnout or injury.
Slower runs build your base. Faster sessions build speed. You need both, but most runners are doing too much in the middle — too fast to be easy, too slow to be effective.
Zone 2 running might not feel exciting, but it’s a game-changer when done consistently. If your goals include running further, getting faster over time, or avoiding injury, Zone 2 should be a core part of your weekly plan.
Slow down to speed up — that’s the Zone 2 philosophy. And it works.
