Want to optimize your basic running endurance ? Knowing your Zone 2 training pace is key to progressing without overloading your body. In this article, we explain how to accurately determine your basic endurance pace using simple tests and heart rate data.
In summary
- Basic endurance speed is your pace in zone 2 .
- 30-min Cooper test or calculation from MHR (60–70%).
- Use a heart rate monitor for optimal reliability.
- Train 2–3 times a week at this pace.
What is basic endurance?
Basic endurance refers to moderate aerobic exertion, generally defined as 60% to 70% of your maximum heart rate (MHR) . It is often referred to as zone 2 because it lies between recovery and aerobic threshold. This pace promotes improved lipid metabolism and increases your VO₂max over the long term [Jones et al., 2019] .
How to measure your pace in basic endurance ?
1. The Cooper test revisited
Run for 30 minutes at a constant pace, record the distance covered, then calculate your average speed. For example, 8 km in 30 minutes = 16 km/h at basic endurance.
2. Calculation from FCM
Use your theoretical MHR : 220 − age. Bid 60% to 70% of this value. Example for 30 years: (220−30)=190 bpm → zone 2: 114–133 bpm.
| Method | Duration | Calculation |
|---|---|---|
| Cooper Test 30 min | 30 min | Distance ÷ 0.5 h |
| FCM calculation | Instant | (220−age)×(60–70%) |
Tips for improving basic endurance
Break up your sessions, starting with 20 minutes in zone 2 and gradually increasing to 60 minutes. Combine this with targeted muscle strengthening (core exercises, squats) to avoid injuries.
Plan 2 to 3 weekly sessions at basic pace . Always respect a recovery day.
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Conclusion
Knowing your basic endurance speed is essential for effective and sustainable training. Use the Cooper Test or MHR, and incorporate 2–3 Zone 2 sessions per week to monitor your progress.
