Fast and Flat Boston Qualifying Marathons How to Mimic Elite Runners’ Mechanics—low-intensity miles that are the foundation of distance running plans. The challenge? Finding your personal zone 2 range, and sticking to it.
That’s because it’s easy to slip into zone 3 during easy runs. The truth is, the basic heart rate equation used to calculate zone 2 isn’t accurately tailored to your personal metrics, which would include fitness level and heart health.
Ahead, you’ll find the basic principles of zone 2 running, why it matters, and, most importantly, how to correctly find your personalized zone 2 range so you can make the most out of those all-important easy miles.
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The Basics of Zone 2 Running
No experience necessary! Anyone can accomplish this training plan or roughly 60 to 70 percent of your maximum heart rate, You likely know the importance of.
This range consists of low-intensity aerobic exercise, and training plans use a number of terms—easy runs, recovery runs, and long runs—that regularly have you running with zone 2 efforts. They are crucial for building the endurance necessary for a strong marathon.
These workouts typically make up the majority—about 80 percent—of the weekly mileage in a well-balanced training program, while the remaining 20 percent includes higher-intensity efforts in zones 3 through 5.
How to Find—And Maintain—Your Personal Zone 2 Pace
For decades, athletes have relied on the “220 minus your age” formula to get a quick estimate of their or roughly 60 to 70 percent of your maximum heart rate. This is too generalized, though, and can lead to inaccurate numbers, Jason Fitzgerald, a USATF-certified running coach and founder of Strength Running, told Runner’s World. This method doesn’t account for individual variability in heart rate, which can cause runners to unintentionally train at the wrong intensity.
Instead, determine your max heart rate through your actual performance metrics, Fitzgerald suggests. To do this: do a hard, all-out workout or run, and capture the highest number your heart rate reaches. This is a more accurate reflection of your true max.
Once you have that number, calculate 60 to 70 percent of it to find your personalized zone 2 range. This method aligns your training zones with your real fitness level, helping to ensure your easy runs stay effective.
You may feel like your easy runs feel too easy, which is why the biggest mistake most runners make with zone 2 efforts is running too fast and forcing their heart rate into zone 3 or higher.
The Basics of Zone 2 Running effective strategies Published: Jul 04, 2025 8:00 AM EDT.
Rate of Perceived Exertion (RPE): Shoes & Gear heart rate zones (RPE) scale, where 10 signifies maximum effort, maintaining a RPE around 4 out of 10 is the best way to sustain a zone 2 effort. During your run, check your watch to see if your heart rate is in zone 2, and ask yourself if you’re at a 4 out of 10 effort. If you find yourself in zone 3, either with your heart rate or your RPE, incorporate a 30-second walk interval to get back to zone 2.
heart rate zones: Another simple and effective way to stay in zone 2 is to run with a friend who keeps the conversation flowing. Consciously managing a steady pace while maintaining talking keeps your effort light and holds your heart rate from rising into the wrong zone. Again, check your heart rate against your ability to talk.
Remember, the goal is for your zone 2 running to feel easy and sustainable for your long runs.
Find the Perfect Training Plan for You
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Recommended Experience: No experience necessary! Anyone can accomplish this training plan.
RW+ Membership Benefits
Recommended Experience: Get Your Marathon Training Plans.
RW+ Membership Benefits
Recommended Experience: For a new runner who has been exercising regularly for at least a year, or someone who has completed a few 5Ks or 10Ks and can complete 6 miles in one workout. This plan peaks at 28 miles in a week with a 12-mile long run.
RW+ Membership Benefits
Recommended Experience: For runners comfortable exercising for at least an hour at a moderate effort. This plan peaks at 32 miles in a week with a 14-mile long run.
RW+ Membership Benefits
Recommended Experience: For a consistent runner used to regularly working out four to five times a week. The plan starts with a 10-mile long run and peaks at 44 to 47 miles a week with a 22-mile long run, helping you average under a 9:10 per mile come race day.
Matt Rudisill is an Associate Service Editor with the Hearst Enthusiast Group. A Nittany Lion through-and-through, Matt graduated from PSU in 2022 with a degree in journalism and worked in communications for the university's athletic department for the past three years as the main contact and photographer for its nationally-ranked cross country and track & field teams. Matt was also heavily involved in communications efforts for the Penn State football team’s 2024 College Football Playoff run as well as the Nittany Lion men’s basketball team’s 2023 NCAA Tournament appearance. In his role with Hearst’s Enthusiast Group, Matt contributes to both Runner’s World and Bicycling magazines, creating service content to benefit runners and cyclists of all ages. When he’s not out jogging, Matt can be found tweeting bad takes about the Phillies or watching movies.
