My Story

I Didn’t Believe It Either

When I first started training for Ironman, I thought faster runs = faster results. Every time out, I tried to push the pace.

Then my coach told me the one thing no runner wants to hear: “Slow down to speed up.”

I didn’t buy it at first. But I gave it six months. And the results were undeniable:

• 8:30 pace @ 140 HR → 7:50 pace @ the same HR

• From 2010–2014, after four years of doing 80–85% of my training in Zone 2, I could run mid-6s at ~130 HR.

Durability > Ego. Build the aerobic engine, and the speed follows.

Training Plan

A Formula to Create Your Training Plan

Zone 2 isn’t just about running easy. You can actually plan your entire build around it using simple race math:

• Weekly volume: 1.5–2× your event duration (for 6–10h events)

• Longest workout: 60–70% of your event duration

👉 Example: 10h Ironman = ~20h/week in peak build, with a 6–7h long day
👉 Example: 8h Leadville = ~16h/week, with a 5–6h long day

For 100-milers, the math skews a bit. Instead of chasing giant weekly volume, stack back-to-back long days (e.g., 10–12h + 4–6h).

Coach’s Note

Durability > Ego

80–85% of your training should feel easy. That’s the secret no one wants to hear—because it doesn’t look sexy on Strava. But it’s how you build the durability that wins races.

Partner Corner

Joymode: My Go-To, to Reduce Stress/Cortisol + for Testosterone Support

Endurance training cranks up cortisol, which can tank testosterone. If you train a lot, work a lot, have a busy schedule, and are juggling a lot of balls, use Joymode.

Training Plan

Plan by Goal: Pick Your Track

Not everyone is chasing ultras. Here’s how I think about Zone 2 depending on your goals:

• Hybrid (lift + run): 45–60 min Zone 2, 1–2×/week. Enough to build aerobic base without crushing strength recovery.

• Endurance race prep: Extend your Zone 2 runs weekly as long as you’re bouncing back well. Volume here is your engine.

• 100-milers: Focus on durability. Lower overall weekly caps but use stacked long days to mimic race fatigue.

Training Plan

The Low-Impact Secret

Biking is one of the best ways to build your aerobic engine without the pounding. When I was injured before Kona, I swapped most of my run training for long Zone 2 rides—300+ miles a week—and still ran a 3:10 marathon off the bike.

Cycling won’t replace the durability you get from running, but it can maintain run fitness for 4–6 weeks and help you stack more volume with less stress on your legs.

FAQs

Your Zone 2 Questions Answered

Q: How long should my Zone 2 runs be?
A: If endurance isn’t your main focus: 45–60 min once or twice a week. If you’re training for a race, build longer as you adapt.

Q: How do I know when it’s time to speed up?
A: When your pace at the same HR stops improving. That’s when threshold sessions matter.

Q: What about hills? Walk or run?
A: Walk if you need to. This is a heart rate workout, not a pace workout.

Q: How do I know if I’m recovered enough to go longer?
A: High resting HR + low HRV = your body isn’t ready. Keep it shorter until you bounce back.

Partner Corner

LMNT - Hydrate Your Engine

Electrolytes matter when you’re stacking long Zone 2 sessions. Grab a free sample pack with purchase!

Zone 2 isn’t just training, it’s a mindset: patience, durability, long-term focus. Thanks for being part of this journey with me.

Stay relentless,
Eric