Kevin's HIM SuperFrog Plan

fittodo

Thursday 90 min

MS: 65' @ z2/MP/Steady, 15' @ z3/HMP/ModHard, 10' final push at best possible effort. Progressive Pace Run -- We start at z2/MP/Steady, which is your goal pace on race day (get used to it!). Then we build into z3/HMP/ModHardy to raise the effort level as things will get hard on race day. We finish with an optional final push -- no higher than z4/TP/Hard -- to simulate the final push to the line. If you are fatigued, you can insert some 30" walking breaks every 2 miles. Nutrition executed as you plan on race day. So this workout says that I should be in zone 2 - which is my race pace. For a Half Ironman is this true? Or should I be running at zone 3 in the race? Thanks!

donymo

I believe Z2 is race pace for HIM

David Leventhal

Here is the link to the HIM race execution which lays out the pacing strategy for the HIM.
http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=Race+Execution,+Half+Ironman

fittodo

thanks for the input. It was helpful.