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Zone 2 Training Lessons (nequalsonelifestyle.com)

submitted 8 months ago by marvinfreeman to c/running

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"[A]s I implement Zone 2 training for doing distance running again I was lamenting not having done so for my 2013 marathon training. . . I thought I had. . .. Looking back over the data however it is pretty clear that I did not."

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[–] [email protected] 2 points 8 months ago (3 children)

What a great introspective.

I did a z2 run the other day in a 35C dry heat. For me, z2 is 130 - 135 HR, and I ended up with an avg pace of 8:00/km or worse.

Also, I’ve been told there’s some downsides to doing training runs that go much over 2 hours - which limits the distance you can reasonably run. Unless you either pick up the pace (and therefore your HR) or your pace naturally increases while keeping your HR low.

How does someone start getting their body used to longer distances to train for a full marathon, doing z2 runs? It doesn’t compute, so I guess to train for that I’d have to start doing 25-30km z2 runs, going for 3hrs or more.

[+] [email protected] 4 points 8 months ago (2 children)

[deleted]

[–] marvinfreeman 3 points 8 months ago* (last edited 8 months ago) (1 children)

The Hansons Method

https://www.runtothefinish.com/hanson-marathon-training-method-review/

Consider this your Cliff Notes version of Hanson running plans overall. These are the key concepts of the Hanson Method for half marathon and marathon training:

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High mileage
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6 days of running
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Speed emphasis early in the training plan

No planned cross training – in fact, they seem to do very little strength training

Cumulative fatigue – “The development of fatigue through the long term effects of training which results in in a profound increase in running strength”

3 “SOS” (Something Of Substance) workouts per week–speed work, tempo run at goal race pace and long run

Longest run is 16 miles for most people

Obviously you may have heard of this training program thanks to the incredible success of Desi Linden. She gives them a lot of credit, but also noted that she reached a point where this wasn’t the best option for her any more

[–] [email protected] 1 points 8 months ago (1 children)

I’ll take a look! 2x runs in a day sounds like a good way to get around that limit, although that would require finding the time to do 2x runs in a day :D

[–] marvinfreeman 2 points 8 months ago

Here are some Hansons training plans for marathon and half-marathon:

https://shop.hansons-running.com/content/training-plans

[–] [email protected] 3 points 8 months ago (1 children)

@fivemmvegemite @marvinfreeman I started incorporating zone 2 runs and noticed I only got faster when I started duing some faster intervals or fast medium-long runs. Doing "just" zone 2 alone increased my endurance and was good as a recovery run. The zones shift when you work on the threshold.

[–] [email protected] 2 points 8 months ago

Ok, that makes sense. I’ve only intermittently been doing intervals. I’ll try to make them a more regular part of my runs and see how it goes.