Zone 2 Training Guide
Build an unshakeable aerobic foundation. Learn why slow running makes you faster and how to do it right.
9-Page PDF Guide
Professional, science-backed training resource
Complete science of Zone 2 & aerobic base
How to find YOUR Zone 2 (HR, pace, lactate)
Benefits: mitochondrial growth, fat oxidation
The 80/20 rule & training volume guidelines
Sample training weeks for all experience levels
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What's Inside the Guide
The Science
Understand the physiology of Zone 2 training, including mitochondrial biogenesis, fat oxidation, and capillary density.
Finding Your Zone 2
Learn multiple methods to determine your Zone 2: talk test, heart rate zones, pace-based zones, and lab testing.
Training Programs
Get sample training weeks for beginners, intermediate, and advanced runners with optimal volume and intensity distribution.
Why Zone 2 Training Works
Mitochondrial Growth
Increases cellular power plants for better endurance
Fat Adaptation
Teaches body to burn fat, sparing glycogen for racing
Injury Prevention
High-volume training with minimal musculoskeletal stress
Capillary Density
More blood vessels for improved oxygen delivery
Ready to Apply This Knowledge?
Run Pace Pal calculates your exact Zone 2 paces and generates personalised training plans with optimal 80/20 intensity distribution.
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