How long to stay in Zone 2?

How Long Should You Train in Zone 2? According to Luks, 60 to 90 minutes per session is ideal. “If you're trying to do one to one-and-a-half hours [of zone 2] you're on target,” agrees San-Millán. For those new to zone 2, Luks and San-Millán recommend working up from 30 minutes if necessary.



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Zone 2 running is “hard” because most people find it very challenging to stay at a slow pace for a long time. 45 minutes should be the minimum time that you should aim for. Until your aerobic base (and mitochondria) are better trained you will find that you have to run at a painfully slow pace and walk many hills.

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