Running guides and free tools
By the RunZone team · Updated October 2026
Free calculators and plain-English guides to Zone 2 and smarter running.
Running pace chartsSplits for popular race goal timesZone 2 heart rate by ageZone 2 ranges and all 5 zones for every ageZone 2 Heart Rate Calculator (Free)Free Zone 2 heart rate calculator. Enter your age and resting heart rate to get your Zone …Running Pace Calculator + Race Time PredictorFree running pace calculator. Get your pace per mile and per km from any race time, plus p…What Is Zone 2 Running? A Simple Guide for BeginnersZone 2 running explained simply: what it is, the heart rate range, why elite runners do 80…Why Zone 2 Running Feels So Slow (and When It Gets Faster)Zone 2 feels painfully slow at first. Here's why, what's normal, and how long it takes for…Zone 2 Running for Fat Loss: What Actually WorksDoes Zone 2 running burn fat? What the 'fat-burning zone' really means, why consistency be…Things Nobody Tells You When You Start RunningThe honest first-month truths about starting running: why it feels hard, what's normal, an…Best Zone 2 Running Apps in 2026 (Compared)The best Zone 2 running apps in 2026 compared: RunZone, Runna, Garmin Coach, Nike Run Club…Best Runna Alternatives in 2026 (Free and Paid)Looking for a Runna alternative? 5 options compared, from heart-rate-based Zone 2 coaching…Zone 2 Running for Beginners: A Simple 4-Week PlanNew to Zone 2 running? How to find your zone, what a first week looks like, and a simple 4…5 Zone 2 Treadmill Workouts (Beginner to Advanced)Five Zone 2 treadmill workouts that keep your heart rate in range and stop indoor runs fro…How to Lower Your Resting Heart Rate: 7 Things That WorkSeven practical ways to lower your resting heart rate, from Zone 2 cardio to sleep and alc…Zone 2 vs Zone 3 Running: What's the Difference?Zone 2 vs Zone 3: heart rate ranges, how each feels, what each trains, and why most runner…How Long Does Zone 2 Training Take to Work?How long Zone 2 training takes to show results, what improves first, and how to tell it's …Strava alternatives for runnersCompare four apps by your next runHow to Improve VO2 Max: A Simple Plan for RunnersHow to improve your VO2 max as a runner: build an easy Zone 2 base, add one short interval…Best Running Apps for Beginners in 2026 (Free and Paid)The best running apps for beginners in 2026: 6 options compared, from free Couch to 5K and…How to Avoid Shin Splints: 8 Tips for New RunnersHow to avoid shin splints: build mileage slowly, run easy, shorten your stride and strengt…Couch to 5K vs Zone 2 Training: Which Should Beginners Do?Couch to 5K vs Zone 2: how each works, the pros and cons, and which suits you. Plus how to…What to Wear Running in the Cold (by Temperature)What to wear running in the cold at every temperature, from 50°F down to below 10°F. A sim…MAF Method vs Zone 2 Training: What's the Difference?MAF method vs Zone 2: how the 180 formula compares with Zone 2 heart rate zones, example n…
Train in Zone 2 with a coach in your ear
RunZone builds your plan around Zone 2, coaches you live with voice cues, and shows your pace getting faster at the same heart rate. iPhone, works with Apple Watch or just your phone.
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