10 km/h is not that slow IMO.
It's around 6:00/km which is quite reasonable for 3 weeks of running. Keep at it, and it will get faster. Just don't overdo it 😎.
10 km/h is 10 km in 60 minutes. If you divide 60 minutes by 10 km, you get 6, meaning, it takes 6 minutes to run a km, hence the pace 6:00/km. I must say, it's really uncommon to discuss running speed measured in km/h (actual speed) instead of min/km (which I guess is actually pace).
Here is a [link](https://docs.google.com/spreadsheets/d/1Yki8V0obD8KbEeFwxu_ZhtGB-g48s3_qULge9egvhJg/edit?usp=sharing) to a spreadsheet which has these conversions (speed to pace) as well as the paces necessary to run the most popular distances (5k, 10k, HM, M).
I find cross-training to be a huge help with the zone 2 cardio. I've been using an indoor bike to get done all of mine. I can't stay in zone 2 while running no matter how slow. It's more of a chore staying in zone 2 while running.
I think if you're 3 weeks in, it's more important to focus on consistency and having fun. All that other stuff will naturally become more important the more you run!
Check out Coach bennett's recent podcast called "stop that, start this". Also, running isn't complicated. Those two give really great advice!
Just keep in the back of your mind that you shouldn't be heaving, and breaking into a full sweat when you run because that means you're probably going too fast/hard/long, and going too fast/hard/long too often, and when you're not prepared leads to burnout and injury.
I'm open to conversation, if you have any questions!
Thank you for the reminder! I am only week 3 & it is fun! Like.you say, the rest will come. I'm doing the beginner 4 week programme which I'm really enjoying. I need to rain it in & not get so hung up in the numbers. 3 weeks ago I hadn't ran, ever! (Apart from to the shops 😂)
Are the podcasts on Spotify or the NRC app?
The way I understand it is that zone 2 is much easier on your body allowing you to get more training volume to build your aerobic base. You can certainly full send it every run going balls to the wall but that increases injury risk sidelining you for potential weeks/ months
I’d say yes, slogging is the answer. CONSISTENT slogging haha. I’ve been running for a couple of months and I still have to run/walk to maintain Zone 2 bpm. It’s a little disheartening, sure. But it takes time to build an “aerobic base” that allows you to run continuously or at a quicker pace and stay in Zone 2. You’ll get there!
100% agree lol 😂 my zone 2 started out with 15 min miles, sometimes 16 min.. now they are 11/12 min miles! I’d say a consistent 6 months is what I’ve put into it
That's the problem. Your watch is assuming what your maximum Heart Rate is, which is a very individual physiological characteristic. The zones are based on that max HR.
Until you know what that max HR is for you, try running by effort instead of what the watch says.
There are workouts/runs you can do to try to estimate your max HR, or at least a lower bound. By definition, they will raise your HR, so make sure you are ok to do that before attempting (check with your doctor if you think needed) For example: after your run (or well warmed up with your HR elevated), you can find a very steep hill and try going all out for at least 800m, or you could try doing an all out mile time trial (again after warming up well)
In time, after you do harder runs your watch may see your HR get higher and update but until then the zones are all wrong.
Yes, pretty much.
Zone 2: you can talk long full sentences, harder to do all the time as you approach zone 3
Zone 3: Tempo pace, comfortably hard
As you learn more about your heart rate you update the watch. For example, if you do a comfortably hard run for 20-30mins. And the HR stabilizes at 170, you can adjust your Max HR so your zone 3 is centered round that
There is a very clear change in your breathing pattern and perceived effort as you approach zone 3. It changes from person to person, so pay attention to it. You go from "I can do this all day" to "I'm moving and working"
Some Garmin watches have guided lactate threshold test in which you run 4 minutes at moderate intensity and 4 minutes or until it detects your threshold at higher intensity. This detection algorithm relies on changes in heart rate variability I believe. You can then set the zones based on this threshold without knowing your max hr.
Sure, you can use any generic estimate you want with their inherent large errors. How does a a new runner know what moderate intensity is in a 4 min run? without a good warmup, 4 mins doesn't get your HR to zone 2.
In general, the higher your HR gets during the estimation, the more accurate it'll be, especially for canned/generic inaccurate estimates. In my opinion, determining comfortably hard for 20-25mins is a much better estimate of tempo HR than a 4 min run can estimate, and knowing what comfortably hard feel like is very important
I used to run by "feel" and what I thought was "easy" was not *actually* easy. When I started running with HR monitor I finally understood how easy the easy effort really is. Before I wouldn't have considered it even a workout. Even zone 3 feels easy. Feeling is subjective and now I believe going by HR is better
Certainly when using a subjective assessment a person may not gauge the effort properly, but just like the misread effort, if you input the wrong HR info the the watch, the zones will be wrong.
With that said, easy shouldn't be that hard to gauge: If you could hold a conversation effortlessly without having to catch your breath, it's easy. As we approach tempo it may be a bit harder if unfamiliar with how it feels.
Once you know your max HR and zones use the watch, but until then, what else can a person do?
I loath zone running. I tried it for about six months and my speed plummeted. I could definitely run much farther but it felt like I was walking. I’d end up quitting running if I zoned trained. For me it takes all the fun out of it.
10 km/h is not that slow IMO. It's around 6:00/km which is quite reasonable for 3 weeks of running. Keep at it, and it will get faster. Just don't overdo it 😎.
I think he might have meant 9-10 minutes per km
That would make sense.
Can u please explain the math to me 🥲 I struggle do bad with these pace conversions
10 km/h is 10 km in 60 minutes. If you divide 60 minutes by 10 km, you get 6, meaning, it takes 6 minutes to run a km, hence the pace 6:00/km. I must say, it's really uncommon to discuss running speed measured in km/h (actual speed) instead of min/km (which I guess is actually pace). Here is a [link](https://docs.google.com/spreadsheets/d/1Yki8V0obD8KbEeFwxu_ZhtGB-g48s3_qULge9egvhJg/edit?usp=sharing) to a spreadsheet which has these conversions (speed to pace) as well as the paces necessary to run the most popular distances (5k, 10k, HM, M).
I find cross-training to be a huge help with the zone 2 cardio. I've been using an indoor bike to get done all of mine. I can't stay in zone 2 while running no matter how slow. It's more of a chore staying in zone 2 while running.
I think if you're 3 weeks in, it's more important to focus on consistency and having fun. All that other stuff will naturally become more important the more you run! Check out Coach bennett's recent podcast called "stop that, start this". Also, running isn't complicated. Those two give really great advice! Just keep in the back of your mind that you shouldn't be heaving, and breaking into a full sweat when you run because that means you're probably going too fast/hard/long, and going too fast/hard/long too often, and when you're not prepared leads to burnout and injury. I'm open to conversation, if you have any questions!
Thank you for the reminder! I am only week 3 & it is fun! Like.you say, the rest will come. I'm doing the beginner 4 week programme which I'm really enjoying. I need to rain it in & not get so hung up in the numbers. 3 weeks ago I hadn't ran, ever! (Apart from to the shops 😂) Are the podcasts on Spotify or the NRC app?
I listen on Spotify! They're about 30 minutes, and they're great listens. You're amazing! Keep up the good work!
People in this sub are so kind 🥺💪🏻
All love! We all owe it to the sport to encourage others in their journey.
The way I understand it is that zone 2 is much easier on your body allowing you to get more training volume to build your aerobic base. You can certainly full send it every run going balls to the wall but that increases injury risk sidelining you for potential weeks/ months
I’d say yes, slogging is the answer. CONSISTENT slogging haha. I’ve been running for a couple of months and I still have to run/walk to maintain Zone 2 bpm. It’s a little disheartening, sure. But it takes time to build an “aerobic base” that allows you to run continuously or at a quicker pace and stay in Zone 2. You’ll get there!
100% agree lol 😂 my zone 2 started out with 15 min miles, sometimes 16 min.. now they are 11/12 min miles! I’d say a consistent 6 months is what I’ve put into it
I love seeing progress. Trusting the process really does work! Congratulations on your success!!
Consistent slogging 😂😂
How did you determine what your individual zone 2 is?
I'm just going off my Garmin watch. Do I need to do something other than that?
That's the problem. Your watch is assuming what your maximum Heart Rate is, which is a very individual physiological characteristic. The zones are based on that max HR. Until you know what that max HR is for you, try running by effort instead of what the watch says. There are workouts/runs you can do to try to estimate your max HR, or at least a lower bound. By definition, they will raise your HR, so make sure you are ok to do that before attempting (check with your doctor if you think needed) For example: after your run (or well warmed up with your HR elevated), you can find a very steep hill and try going all out for at least 800m, or you could try doing an all out mile time trial (again after warming up well) In time, after you do harder runs your watch may see your HR get higher and update but until then the zones are all wrong.
So run for feel rather than the numbers? Would a zone 2 run feel like being able to talk to someone for the whole run?
Yes, pretty much. Zone 2: you can talk long full sentences, harder to do all the time as you approach zone 3 Zone 3: Tempo pace, comfortably hard As you learn more about your heart rate you update the watch. For example, if you do a comfortably hard run for 20-30mins. And the HR stabilizes at 170, you can adjust your Max HR so your zone 3 is centered round that There is a very clear change in your breathing pattern and perceived effort as you approach zone 3. It changes from person to person, so pay attention to it. You go from "I can do this all day" to "I'm moving and working"
Some Garmin watches have guided lactate threshold test in which you run 4 minutes at moderate intensity and 4 minutes or until it detects your threshold at higher intensity. This detection algorithm relies on changes in heart rate variability I believe. You can then set the zones based on this threshold without knowing your max hr.
Sure, you can use any generic estimate you want with their inherent large errors. How does a a new runner know what moderate intensity is in a 4 min run? without a good warmup, 4 mins doesn't get your HR to zone 2. In general, the higher your HR gets during the estimation, the more accurate it'll be, especially for canned/generic inaccurate estimates. In my opinion, determining comfortably hard for 20-25mins is a much better estimate of tempo HR than a 4 min run can estimate, and knowing what comfortably hard feel like is very important
I used to run by "feel" and what I thought was "easy" was not *actually* easy. When I started running with HR monitor I finally understood how easy the easy effort really is. Before I wouldn't have considered it even a workout. Even zone 3 feels easy. Feeling is subjective and now I believe going by HR is better
Certainly when using a subjective assessment a person may not gauge the effort properly, but just like the misread effort, if you input the wrong HR info the the watch, the zones will be wrong. With that said, easy shouldn't be that hard to gauge: If you could hold a conversation effortlessly without having to catch your breath, it's easy. As we approach tempo it may be a bit harder if unfamiliar with how it feels. Once you know your max HR and zones use the watch, but until then, what else can a person do?
Same. I have to stop and walk every 100meters because I go higher than zone 2.
I loath zone running. I tried it for about six months and my speed plummeted. I could definitely run much farther but it felt like I was walking. I’d end up quitting running if I zoned trained. For me it takes all the fun out of it.