long run pacing zones

fit91@sbcglobal.net

for long runs specifically Week 13 & on in IM adv plan, I see we are to run Z1 and Z2.  Z2 is listed as " goal race effort" . My Z2 is 8:15...there is no way ( I doubt ) that I will run that pace in an Iman.  My best Iman run has been 4:10.  Please advise..thx.

sue crowley

 

Robert Sabo

Key words are goal race effort not pace. your Z1 pace will "feel" like z2 effort. Running long with those faster paced intervals wil also make you mentally stronger. AFter training the EN way (even for an open marathon) I don't understand running 2-3 hours at LRP or slower for a LONG RUN.

cgres123

@ Sue, the plan sez run that at your NOW Vdot pace in this training plan block. In your IM remember you will running it based on a reduced Vdot and maybe a further deduction on the heat based calculator.