run durability plan questions

Satish Punna

Very excited about the run durability plan as I look ahead to Jan OS and next year's races!

I must have missed this in the podcast videos but what is GRP (goal race pace)?- Intuitively for me  it seems it should be the goal pace for IM or HIM run, is that correct?  Even so, running 70 minutes steady at HIM pace (Sunday workout for week 1, block 1)  seems kind of daunting. 

Nemo Brauch

It took a little digging, but I found it in a pdf in the Wiki for the 3-year Plan.
"This is the midpoint between your Zone 1 / Long Run Pace and your Zone 2 /Marathon Pace. If your Z1/LRP is 9:00/mile and your Z2/MP is 8:00/mile, then this Goal Race Pace interval will be done at 8:30/mile. This pace is designed to be slightly faster than the pace you will most likely default to on race day. desired pace you are seeking to run on Race Day. For 95% of you, this will be your Zone 1 / Long Run Pace.

Scott Giljum

Satish I just just saw this, sorry about the late response. The way I was told to look at it was this, if I thought I should run a 3:45 marathon for an IM on race day, that translates to 8:30 miles. You want to have lots of miles at that desired pace so that your body just knows what it feels likes and will almost just return to normal when you start to suffer. Typically for me, GRP proved to be slower than I felt like I should do, so I would say if you feel like you won't hold the pace for 70', it is likely not a good GRP target.