How To Run Fast at a Low Heart Rate

The One Percent Better Runner | DLake, Mike Trees & Friends

Is it possible to run faster with a low heart rate? Here's how it works.

Want to take your running to the next level while avoiding burnout? This will help you.

In this episode, you'll join me on a journey through Zone 2 training—learning how to build endurance, improve speed, and keep your heart rate in check. We’ll dive into the details of low heart rate training, covering everything from warm-ups to ideal fueling strategies. Whether you’re training for a marathon or simply want to optimize your daily runs, this guide will help you unlock a new level of performance with ease.

Timestamps

• [00:00] - Introduction to the City Marathon Training Group
• [00:24] - Overview of Zone 2 Training for Endurance
• [01:05] - Goal Setting: The Maffetone Test
• [01:30] - Warm-Up Routine and Importance
• [03:14] - Sliding Into High Zone 2
• [05:11] - The Progression Pyramid and Its Benefits
• [07:38] - Understanding Zone 2 Efficiency in Training
• [09:30] - The Role of Specificity in Training at High Zone 2
• [13:16] - How Fueling Impacts Long Run Recovery
• [15:15] - Final Thoughts on the 1% Consistency Principle
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Key Ideas

1. Running in Zone 2 can improve endurance and speed without risking burnout.
2. A well-structured warm-up is essential to transition smoothly into low-intensity running zones.
3. Combining heart rate and effort levels helps maintain optimal pace throughout long runs.

Links & Learnings

• Watch & Read the episode here
• MAF Runs explained
• Norwegian Method - Jakeb Ingebrigsten’s Double Threshold Training Session
• The One Percent Better Runner Newsletter
• DLake Runs on Instagram

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