<p>What if everything you’ve heard about zone two training is only half the story—and maybe not even the important half?</p><p>Most of us have been told that endless easy miles are the key to better running, but what if that’s only part of the picture? In this episode, I dig into the science and real-world experience behind zone two training to show where it helps, where it doesn’t, and how to build a smarter plan that fits a busy life. You’ll learn how to avoid common mistakes, use the right mix of efforts, and keep your body healthy while still getting faster. Whether you’re chasing a personal best or just want running to feel better, this breakdown will help you train with more purpose and less guesswork.</p><p></p><h2>Key Takeaways</h2><ol><li>Zone two training isn’t a magic fix. Most runners need a mix of intensities to get stronger, faster, and stay injury-free.</li><li>Easy runs can help build endurance, but pushing too much zone two can lead to burnout or stalled progress.</li><li>Smart training balances effort, recovery, and time, making each workout count for real-life schedules and goals.</li></ol><h2></h2><h2>Timestamps</h2><ul><li>[00:51] What You'll Learn</li><li>[01:31] What is Zone 2</li><li>[03:10] What the Science Actually Supports</li><li>[03:30] Run Science Nerd Break #1</li><li>[04:59] A Smarter Training Week</li><li>[07:18] 4 Run Week vs 3 Run Week</li><li>[08:02] Run Science Nerd Break #2</li><li>[08:48] The Key: Precision Over Volume</li><li>[09:08] Use This To Develop Zone 2, Zone 3 and Zone 4</li><li>[09:30] Why This Matters</li><li>[11:37] What Coaches Think</li><li>[15:33] Use This To Train Smarter Weekly</li></ul><h2></h2><h2>Links & Learnings</h2><ul><li>📈 Get your free 8-week improve sub threshold training plan here <a href="https://dlakecreates.com/subthresholdfree" rel="noopener noreferrer" target="_blank">https://dlakecreates.com/subthresholdfree</a></li><li>🎧 Listen, read and learn more here <a href="https://dlakecreates.com/zone2lies" rel="noopener noreferrer" target="_blank">https://dlakecreates.com/zone2lies</a></li><li>How to improve your zone 2/low hr/maffetone pace, go faster easier - <a href="https://dlakecreates.com/run-fast-in-zone-2-heart-rate/" rel="noopener noreferrer" target="_blank">https://dlakecreates.com/run-fast-in-zone-2-heart-rate/</a></li><li>How to improve your vo2 max - <a href="https://dlakecreates.com/vo2-max-training-runners/" rel="noopener noreferrer" target="_blank">https://dlakecreates.com/vo2-max-training-runners/</a></li><li>Kristi Storoschuk Narrative Review on Zone 2 Training - <a href="https://pubmed.ncbi.nlm.nih.gov/40560504/" rel="noopener noreferrer" target="_blank">https://pubmed.ncbi.nlm.nih.gov/40560504/</a></li><li>Brady Holmer on Substack - <a href="https://substack.com/@bradyholmer" rel="noopener noreferrer" target="_blank">https://substack.com/@bradyholmer</a></li><li>Steve Magness - <a href="https://www.stevemagness.com/" rel="noopener noreferrer" target="_blank">https://www.stevemagness.com/</a></li><li>Instagram – <a href="https://instagram.com/dlakecreates" rel="noopener noreferrer" target="_blank">https://instagram.com/dlakecreates</a></li><li>Strava – <a href="https://www.strava.com/athletes/120507" rel="noopener noreferrer" target="_blank">https://www.strava.com/athletes/120507</a></li></ul><hr><p style='color:grey; font-size:0.75em;'> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.</p>

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