Zone 2. Zone 2 is used primarily for: Long Runs.
Zone 4 – Speed endurance.
It will also allow the body to get used to increased levels of lactic acid. This zone is particularly important to train in for events such as 5 km to a half marathon, where the majority of running is still aerobic. Try adding a zone 4 session, such as mile/km repeats, to your weekly running.
For people who are not well-trained athletes, exercising in heart rate zone 5 (90-100% of your maximum heart rate) is not advisable, since this type of exercise could lead to dizziness, fainting, an increase in blood pressure and possibly even a heart attack or severe arrhythmia.
Zone 5 is where you are running at your absolute maximum effort! This means you will be unable to work at this intensity for more than a few minutes. Your heart will be pumping close to capacity, and you will be building up lactic acid so fast that your body will not be able process it.
Running a 15km is no joke and you'll need to build up your endurance by training gradually over time. Choose the right shoes. This is important for any type of running, but especially for a longer distance like 15km.
The best advice I can give you is don't do it. Come back and do another marathon once you've had time to train properly. Don't run a marathon without training! There are so many risks and negative effects involved.
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.
And if sustained for enough time and at the ideal heart rate, Zone 2 training is more effective at fat loss than most other exercises. This is because, at this pace of aerobic endurance, the body taps into fat as its fuel source, as opposed to HIIT, which burns carbohydrate stores.
Zone 4 Threshold:
Any event where you are required to ride steady hard for greater than 6-7 minutes and less than 60 minutes demands threshold power output. With those varying lengths, threshold intervals may be of any duration between 8 and 60 minutes.
The maximum rate is based on your age, as subtracted from 220. So for a 50-year-old, maximum heart rate is 220 minus 50, or 170 beats per minute. At a 50 percent exertion level, your target would be 50 percent of that maximum, or 85 beats per minute.
The definition of Zone 5 is an exertion you can only handle for 3-5 minutes without puking or passing out.
The 'fat burning zone' is where you are working out at about 70 – 80% of your maximum heart rate, also known as your fat burning heart rate. If you're looking to lose weight and keep fit, the general rule of the game is to increase the intensity of your workouts.
Zone 1 is a very low intensity. Staying within it usually requires that you actively hold yourself back to a pace that's slower than your natural running pace. The common exception is when a Zone 1 recovery jog follows a tiring high-intensity effort.
Zone 2 training is typically the lowest zone used for training purposes. Think of it as going for a jog while you can still hold a conversation – somewhere between 60-70% of your maximum heart rate. The purpose behind Zone 2 training is to be able to sustain a pace just below your aerobic threshold for 30+ minutes.
Stick to Your Running Heart Rate Zones
An easy hour in Zone 2 will always provide a better benefit than a moderately hard Zone 3 effort for that same hour. You want to create a schedule that allows you to run easy days in Zone 2 to illicit a recovery response, increase aerobic capacity, and increase fatty acid usage.
Walking, running, rowing, cycling, and elliptical training can be Zone 2, as long as you can keep your heart rate low enough to pass the talk test. For some people, this may eliminate running or jogging, Viada says.
Depending on your level of cardiovascular fitness, you may be able to complete a 5K running race without training. But if you have been sedentary, you might want take a more conservative approach.
So, what is a good running pace per km? For a beginner, you should be aiming to do 1km in about 8 – 10 minutes. Try not to push yourself too hard. Don't speed up if you think you're falling behind, keeping good form is much more important than gaining speed.
8:03 minutes per mile.
If you hold this pace consistently for 25 minutes, you'll run exactly 5k – so during your run, try to sit a couple of seconds below this pace!
Runner's face is a term used to describe changes in the facial appearance that some runners may experience over time, including leathery, saggy, aging, lean, and tired-looking skin.
The best way to breathe while running is to inhale and exhale using both your nose and mouth combined. Breathing through both the mouth and the nose will keep your breathing steady and engage your diaphragm for maximum oxygen intake. It also allows you to expel carbon dioxide quickly.