Zone 2 Running Pace Calculator
Calculate your Zone 2 running pace and heart rate for optimal aerobic training. Enter your race time to get personalized easy run paces using Karvonen, percentage, or MAF methods.
Heart Rate Information
Estimated: 220 - age = 185 bpm
Recent Race Performance
Enter a recent race time to calculate your Zone 2 running pace.
Heart Rate Zones
| Zone | Name | Heart Rate |
|---|
Pace Zones
| Zone | Name | Pace (min/km) |
|---|
These zones are estimates based on your inputs. Actual Zone 2 pace varies with terrain, weather, and fitness level. Use heart rate as the primary guide.
About the Zone 2 Running Pace Calculator
Learn more about the calculator and its creator
Jonas
I have been a runner for over 10 years and I built this calculator to help runners like you and me with training and racing.
How the Zone 2 Running Pace Calculator Works
This calculator combines heart rate zone calculations with pace predictions based on your recent race performance. By entering your age, resting heart rate, and a recent race time, you get both your Zone 2 heart rate range and the corresponding running pace for optimal aerobic training.
Calculation Methods
- Heart Rate: Uses Karvonen, %Max HR, or MAF methods for HR zones
- Pace: Calculates Zone 2 pace as percentage of race velocity
- Zone 2 Pace: Typically 1.20-1.35× slower than race pace
Understanding Zone 2 Running Pace
Zone 2 running pace feels surprisingly slow - and that's the point. You should be able to hold a full conversation while running at Zone 2 pace. If you're breathing too hard to talk in complete sentences, you're running too fast.
The pace calculation uses your race performance to estimate training zones. A 25-minute 5K runner might have a Zone 2 pace around 6:30-7:00 min/km, while a 20-minute 5K runner might run Zone 2 at 5:20-5:45 min/km.
Heart Rate and Running Pace
- 140 bpm: Typically Zone 2 for many runners - easy, conversational pace
- 150 bpm: Upper Zone 2 / lower Zone 3 - still mostly aerobic
- 160 bpm: Zone 3/4 for most - tempo effort, harder breathing
- 170 bpm: Zone 4/5 - threshold to VO2max intensity
Note: These are general guidelines. Your actual zones depend on age, fitness, and max HR.
Zone 2 for Other Sports
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Frequently Asked Questions
Zone 2 running pace is the speed at which you stay in your aerobic heart rate zone (typically 60-70% of max HR or HRR). It's a conversational pace where you can breathe comfortably through your nose or hold a conversation.
The 'talk test' is the simplest check - you should be able to speak in full sentences. Use a heart rate monitor to stay within your Zone 2 HR range. If you're breathing too hard to talk, slow down.
Running pace at 140 bpm varies by individual. For many runners, 140 bpm falls in Zone 2 (easy aerobic), meaning you'll run slower than race pace. Use our calculator with your specific data to find what pace corresponds to different heart rates.
At 150 bpm, most runners are in upper Zone 2 or Zone 3. This is still primarily aerobic but at a moderate effort. The actual pace depends on your fitness level, age, and max heart rate.
160 bpm typically corresponds to tempo or threshold effort for many runners (Zone 3-4). You'll be working harder and breathing more heavily. Use this intensity sparingly compared to Zone 2 training.
At 170 bpm, most runners are in Zone 4 or higher - threshold to VO2max intensity. This is hard effort used for interval training and race-specific work, not everyday training.
Zone 2 training builds aerobic base, improves fat oxidation, enhances mitochondrial density, and allows recovery between hard sessions. Elite runners spend 80% of training time in Zone 2.
Zone 2 runs should typically be 45-90 minutes for most runners. For marathon training, easy runs can extend to 2-3 hours. The key is staying in the zone - slow down if heart rate rises.
Zone 2 feels slow at first, but it's the optimal intensity for building aerobic capacity without accumulating fatigue. Most runners train too fast on easy days, limiting their recovery and performance gains.
Most runners should do 3-5 Zone 2 runs per week, making up 80% of weekly training time. This polarized approach allows for high-quality hard sessions while building aerobic fitness.
What is Zone 2 running pace?
How do I know I'm running in Zone 2?
What is 140 bpm running pace?
What is 150 bpm running pace?
What is 160 bpm running pace?
What is 170 bpm running pace?
Why is Zone 2 training important for runners?
How long should Zone 2 runs be?
Is Zone 2 running too slow?
How often should I do Zone 2 runs?
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