Are you looking to take your running performance to the next level?
Whether you're a seasoned runner or just starting out, improving your pace is a common goal. One effective way to achieve this is through zone 2 functional threshold pace (FTP) training.
So, what exactly is zone 2 FTP? It's the intensity at which you can sustain a hard effort for 60 minutes, and it's typically around 80-85% of your max heart rate. By incorporating zone 2 FTP workouts into your training regimen, you'll reap a multitude of benefits.
Improved Aerobic Capacity Aerobic capacity is your body's ability to use oxygen efficiently during exercise. When you train at zone 2 FTP, you're working at an intensity that improves your aerobic capacity. As you become more efficient at using oxygen, you'll be able to run faster for longer periods of time.
Increased Lactate Threshold Lactate threshold is the point at which lactate begins to accumulate in your bloodstream faster than your body can remove it. When this happens, your muscles begin to fatigue and your pace slows down. By training at zone 2 FTP, you're able to increase your lactate threshold. This means you'll be able to run at a higher intensity for a longer period of time before fatigue sets in.
Enhanced Fat Burning Capabilities When you train at zone 2 FTP, you're primarily using fat as a fuel source. This is because your body is able to use oxygen more efficiently at this intensity, which allows it to break down fat for energy. As you become more efficient at burning fat, you'll be able to maintain your pace for longer periods of time without depleting your glycogen stores.
Improved Efficiency and Economy of Running
Form Efficiency and economy of running form refer to how much energy your body uses to maintain a certain pace. When you train at zone 2 FTP, you're working on your running economy. This means your body becomes more efficient at using energy, allowing you to maintain your pace for longer periods of time without fatiguing.
Reduced Risk of Injury Incorporating zone 2 FTP training into your running regimen can also help reduce your risk of injury. This is because you're not constantly pushing your body to its limits. Instead, you're working at an intensity that's challenging but sustainable.
Now that you understand the benefits of zone 2 FTP training, let's talk about how you can incorporate it into your training regimen. As a beginner, it's important to start slowly and gradually build up your endurance.
A great workout to start with is a 30-minute run at zone 2 FTP, followed by a 5-minute easy jog, and then 3 sets of 3-minute intervals at 95% of max effort, with 2-minute easy jogs in between.
As you become more comfortable with zone 2 FTP training, you can start to increase the duration and intensity of your workouts.
For example, you could try a 60-minute run at zone 2 FTP, followed by 3 sets of 5-minute intervals at 95% of max effort, with 2-minute easy jogs in between. Remember to listen to your body and not push yourself too hard, too soon.
In addition to incorporating zone 2 FTP training into your running regimen, it's important to focus on your overall health and wellness. This includes getting enough rest and recovery, eating a balanced diet, and staying hydrated.
By taking care of your body, you'll be able to perform at your best and reach your running goals.
In conclusion, zone 2 FTP training is an effective way to improve your running pace and performance. By incorporating it into your training regimen, you'll experience a multitude of benefits, including improved aerobic capacity