Zone 2 Running Pace
Estimate your Zone 2 (easy aerobic) running pace from a recent 5K time, and learn why heart rate — not pace — defines the zone.
| Recent 5K | Estimated Zone 2 pace /mi |
|---|---|
| 18:00 | 7:15–8:24 |
| 20:00 | 8:03–9:20 |
| 22:30 | 9:03–10:30 |
| 25:00 | 10:04–11:40 |
| 30:00 | 12:04–14:00 |
Zone 2 is defined by heart rate (~60–70% of max); these paces are estimates that drift with heat, hills, and fatigue.
Zone 2 is the easy, aerobic intensity where most of your weekly mileage should sit — roughly 60–70% of your maximum heart rate, an effort you can hold while talking in full sentences. The chart estimates a Zone 2 pace range from a recent 5K, but remember the zone is really defined by heart rate, not pace.
Pace for the same heart rate drifts with heat, fatigue, hills, and fitness, so use these numbers as a starting window and let your heart rate or breathing have the final say. If Zone 2 feels frustratingly slow at first, that's normal — it improves quickly as your aerobic base builds.
Zone 2 is the easy end of the broader training paces spectrum; the fast end is your VO2 max pace.
Frequently asked questions
What pace is Zone 2 running?
For many runners it's roughly 1.5–2.5 minutes per mile slower than 5K pace — but it's defined by heart rate (about 60–70% of max), so the exact pace varies day to day. The chart gives an estimate from your 5K.
How do I know I'm in Zone 2?
You should be able to speak in full sentences and breathe through your nose comfortably. If you're gasping or can only manage a few words, you've drifted above Zone 2.
Why is my Zone 2 pace so slow?
A slow easy pace is common when you're building an aerobic base, in heat, or carrying fatigue. It almost always gets faster at the same heart rate within a few weeks of consistent easy running.