Zone 2 Endurance Run Workout

May 18, 2023

Zone 2 Endurance Run Workout

Intro to the workout:

This Zone 2 Endurance Run Workout is designed to improve your aerobic capacity, and fat utilization, and aid in recovery and injury prevention. It’s a great workout to build a strong foundation for endurance running and improve your overall fitness.


Warm Up:

  • Start with a 5-10 minute jog at an easy pace to increase your heart rate and warm up your muscles.
  • Followed by dynamic stretches such as high knees, butt kicks, leg swings, and lunges to prepare your muscles for the upcoming workout.


Main set:

  • Run at a steady pace in Zone 2 (around 60-70% of your maximum heart rate) for 30-60 minutes, depending on your fitness level.
  • Focus on maintaining a consistent pace throughout the workout.
  • Use your breathing rate to guide your pace to keep it comfortable and controlled throughout the workout.
  • If you’re feeling good, you can add some short pickups of 10-20 seconds every 5-10 minutes to keep things interesting and challenge your body.



  • Slow down your pace to a jog for the last 5-10 minutes of your run to gradually reduce your heart rate and cool down your muscles.
  • Follow up with static stretches such as calf stretches, hamstring stretches and quad stretches to promote muscle recovery and flexibility.


Note: It’s important to listen to your body during this workout and adjust the intensity as needed. If you’re fatigued, slow down your pace or take a short break to recover. Remember, consistency is key, so try to complete this workout at least once a week to see improvements in your endurance and fitness level.

Start Your Triathlon Coaching Journey Today

If you’re ready to take your training to the next level with dedicated triathlon coaches who want to see you succeed in your chosen event, get in touch with ReadyToTri. With over 12 years experience as athletes ourselves, and 5 years helping athletes prepare for their triathlon, we’re the support system you need to reach the next level.

To get started with a top-class triathlon coach in Brisbane or beyond, contact ReadyToTri today.

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