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HIM Pace, Z2 or Z3?

Douglas SutherlandDouglas Sutherland
in General Training Discussions

Within the HIM advanced plan: "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."

Elsewhere it is stated z3 will be the target HIM pace (wiki). 

DS

Comments

  • Brad MarcusBrad Marcus
    Doug- Its all a bit confusing sometimes...lots of information. I'm thinking you may be looking at bike effort in one place and run effort in another place. Bike effort for HIM distance is definitely more along the lines of Z3 and run effort for HIM distance starts at z2 + closer to Z2 for most of it...eventually building up to what feels like z3 and maybe even z4 if you have anything left in the last couple of miles. I've used this guidance successfully, and I get it from this link in the wiki:

    http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=Race+Execution,+Half+Ironman

  • William JenksWilliam Jenks
    If you execute your bike and run perfectly, you can run the half at your exact marathon pace, but it will give you a higher heart rate than MP toward the end.

    I am not in as good shape this year due to an injury, but I have run a few half marathons at just under 90 minutes in the last few years and a couple of marathons in the 3:13-3:14 range. My good HIM runs are 95-96 minutes. Just a data point.

    Start out easier from a HR/RPE perspective than you think you should, i.e., Zone 2... and if all is good, you'll be successful.
  • Douglas SutherlandDouglas Sutherland
    Yes, I see I made an error here. Thanks peeps.
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