Run durability pacing question

[Deleted User]

Hi Coach Patrick. Rich just got me started in the run durability plans in advance of the Jan. OS. No ironman in 2016 and most likely just Olympics (very small chance of a HIM). Also a half marathon in March. So this is to lay some groundwork for the OS, not for an ironman down the road. In that context, at what pace should I the "at race pace" workouts? I just finished the half marathon plan and did things like "5 miles @ LRP/z1/Easy, 1 mile @ TP/z4/Hard, 1 mile @ LRP/z1/Easy, 1 mile @ TP/z4/Hard." Would that type of thing work for the weekend long runs, or should I pick a pace and stick with it? And what pace would that be? Thanks!

Coach Patrick

Jim, almost time to update the forum signature!!!!

I say you should aim on Upper Zone 2 as the Goal Race Pace right now...so most of your runs will be Z1 to mid-point of Z1-z2 (if Z1 = 11 and Z2 = 9:30 then we are talking 10:15 ish).

This is a great time to be fit, and get fitter, without stepping on the gas....just show up at the office every day and do your job.

~ Coach P

[Deleted User]

Sounds good, thanks. I was also thinking it was time for the swimming mussel from the musselman HIM to go!