After my time with Eric last September his plan was for me to run as much as possible in HRZ2 which for me is 134 to 144 BPM, Aiming to build endurance. At first it felt weird because its so 'slow'. But after several months I can feel my endurance building. And my pace and heart rates are interesting as well! Based on 10 mile and more runs, Averages are
November 13:15 min mile with HR 145
January 12:47 min mile HR 139
February 11:12 min mile HR 140
Want to go faster for longer? Slow down

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Comment by Rich Warne on March 28, 2017 at 6:03am

Running within a certain HR zone has now become 2nd nature and the various zones are now easy to gauge by effort

Comment by Rich Warne on March 13, 2016 at 5:18am

Just done a 10:30 average at average 140bpm. Continue to improve!

Comment by Jay Mijares on February 16, 2016 at 6:28am

Great post, Rich!  It definitely works!  I'm coming back from minor injuries (not really running related) and the flu, and keeping my heart rate low for the past six weeks has helped me regain my speed and endurance.

Comment by Rich Warne on February 16, 2016 at 5:10am

Thank you Eric - as you say being patient is the key here, takes a while to change your mind set whilst the body adjusts

Comment by Michael Budwig on February 15, 2016 at 7:02pm

Awesome, Rich!

Comment by Eric Orton on February 15, 2016 at 3:05pm
This is great Rich. Way to be patient and maybe time to start doing some climbs in HRZ 3-5 to compliment this HRZ2 efficiency

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