In this episode, Alison explores the concept of Zone 2 training, emphasizing its physiological benefits for runners, such as improved cardiovascular efficiency and metabolic flexibility. She provides a systematic approach for integrating Zone 2 into training. The reality is, Zone 2 running is supposed to be easy but at first it can feel anything but. The main advice you get when you feel like you are about to pull out your hair or just throw in the towel is “just run slower.” For me it’s more of a yes… AND…These steps will help you ease your way into zone 2 in a way that accessible and enjoyable for runners, allowing them to build endurance without feeling overwhelmed.


Resources Mentioned:

• The Karvonen Formula: This heart rate zone calculator takes into account your max and resting heart rate.
• Breathing Gear System: This system from Shift helps integrate respiratory system training with your running.

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In this episode, Alison explains the importance of incorporating three key running paces into a training plan: easy, tempo, and track. The easy pace, making up the majority of training, helps build cardiovascular efficiency. Tempo runs, around 10K pace, improve muscle efficiency, while track workouts at mile pace or VO2 max pace improve power. She emphasizes the need for intentional pacing and using benchmarks, such as a time trial or race results, to determine appropriate training paces. Strategic dosing of all three key paces is the most efficient way to improve your fitness over time.

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In this episode Alison explores the role of strength training in enhancing both running performance and longevity. She emphasizes the importance of lifting heavy weights with fewer reps to build muscle and bone density, which running alone cannot achieve, especially as we age. For runners balancing strength and running, she advises focusing on quality over quantity, prioritizing strength in the off-season, and integrating plyometrics over time.


Resources Mentioned:

• How to Set Your Running and Strength Training Weekly Schedule Blog Post: Gets into more details of how to schedule out your week including a few sample schedules.
• RunStrong101: A 6-week strength training program for female runners.
• Women’s Running Academy: A 12-week group coaching and education program to help female runners ditch the cycle of injury and burn out and finally make real, consistent progress towards their goals. (returning Fall 2025)

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