The free 4-week running beta

Can you run faster at the same heart rate?

Join our free four-week Zone 2 coaching programme and find out.

Use the app, get personalised coaching and discover whether your Zone 2 running pace improves over four weeks.

Join the Free Beta Back to Zone 2 Coach

Free to join. Limited places available.

Duration
4 weeks
Cost
Free
You get
Coaching, run analysis, progress tracking
You commit to
Run consistently and connect Strava

The challenge

Same heart rate. Faster pace.

Zone 2 training helps build your aerobic fitness, allowing you to run more efficiently over time.

We want to see how much your running improves over four weeks with personalised coaching.

Your goal: Run faster at the same heart rate.

Week 1 runHeart rate 140 bpm

6:30 /km

Week 4 runHeart rate 140 bpm

6:10 /km

Two hypothetical runs at the same heart rate. The second is faster. Figures are made up to show the idea; your results may differ, and four weeks may show no measurable change.

How it works

Four weeks. One clear goal.

  1. 1

    Join

    Sign up for free and get access to the Zone 2 Running Coach app.

  2. 2

    Connect

    Connect your Strava account so the app can analyse your running.

  3. 3

    Run & Chat

    Run regularly, review your progress and talk to your coach for personalised feedback and guidance.

  4. 4

    See Your Progress

    At the end of four weeks, compare your Zone 2 running pace with where you started.

What you’ll measure

Your progress, measured.

The main measure is simple:

Your running pace at the same Zone 2 heart rate.

We’ll compare your baseline with your results after four weeks to see whether your aerobic running efficiency has improved.

Where available, the app can also help you understand changes in endurance, heart-rate drift and training consistency.

We won’t promise a particular improvement. Every runner responds differently, and four weeks may be too short to detect a meaningful change.

What you get

Your own running coach. Free for four weeks.

All completely free during the beta.

  • Access to the Zone 2 Running Coach beta app.
  • Connection to your Strava running history.
  • Personalised feedback on your running.
  • A coach you can chat with whenever you need advice.
  • Progress tracking throughout the programme.
  • A summary of your results after four weeks.

Who can join?

Built for everyday runners.

You don’t need to be fast or experienced.

If you run regularly, want to improve your fitness and are curious about Zone 2 training, we’d love you to take part.

You will need

  • An iPhone
  • A Strava account
  • Reliable heart-rate data from your runs

The programme works best if you can run consistently over the four weeks.