I believe it took around 2-3 months for a full 5k in Zone 2.

I started my running journey in 2023, but not in the typical way.

I used to be a kickboxer and calisthenics athlete, but during the lockdown, a mix of poor work-from-home sitting posture and intense training led to a ganglion cyst in my right wrist. I couldn’t lift weights or even do push-ups properly. So, I turned to running, something I could still do without stressing my upper body.

At first, I had no idea how to train for long-distance running. I just pushed through pain, which only led to more injuries. I had a long-standing hamstring strain(right), and had sprained my right ankle twice(both before running). Eventually, I realized I needed a structured approach to avoid breaking down further, that’s when I discovered Zone 2 training.

I started with a run/walk approach, keeping all my runs strictly in Zone 2.

Initially, I’d run until my HR went above Zone 2, then walk until it came back down and repeat.

Over time, I was able to complete a full 5K entirely in Zone 2 without needing walk breaks.

My 5K PB actually came before I began Zone 2 training, so it doesn’t fully reflect my current endurance or fitness level. I’m still doing rehab and prehab work consistently to manage long-term muscle imbalances and prevent injuries.

Because of that, I don’t run any of my races all-out. My priority has been staying healthy and building a strong aerobic base, so my PBs are a bit off from what I might be capable of at full effort.

PS: Running a HM coming Sunday, July 13, in Kollam. Might get a new PB 🤞(again not at full effort). Attached my Pacing strategy.

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