Jim's Stride Length?

Mike Roberts

I primarily mean on the split run days. In usual run training I aim for 90 foot hits per 30 seconds. It starts out with a very short stride to get the 90 strides in and as I keep up the "90 pace" I get into zone 4  training. But with a TRP pace and heart rate on zone (1.5?). I'm in almost a slow motion jog. Before TRPs my "TRP type" pace put me in high zone 2 to mid Zone 3. I think that's the pace I can be steady at for long periods in training. It's generally just  under the 90 foot hits per 30 seconds; maybe 82 foot hits. What heart rate or paces per minute should I aim for? Or is there another way to view my TRP pace?

Coach Patrick

Jim, let's be clear that a lot depends on your pace. Once you go slower than a 9:30/min mile, your cadence starts to get lower than 180. And taller athletes (over 6' 2" tall) tend to have a lower number than 180 as well.

So, if your TRP is slower than 9:30 and you are taller than 6' 2" -- 180 might be an unrealistic "sustainable" pace for you across all your flavors of running. 170 might be more natural for you.

As you gain fluency at that cadence, you should be able to run different speeds at the same cadence. Speed changes will happen based on your stride length. Faster = longer strides. Slower = shorter strides.

When running at TRP, I suggest you use pace, not HR at first. So lock in that pace and focus on a shorter stride length to get close to your cadence target.

Good luck!

~ Coach P

jim ebert

that's kinda what i figured. i'm way slower, being 70 yo, than 9:30. i'm looking to get into pacing in the 160's. i have long legs at 6'2" but keeping that pace up after the swim and bike...will need more work i figure.

tks. for the info. i have time to work on it for lake placid and IMMD. i'll see how i do at IM 70.3 raleigh.