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Understanding Run Paces

defiancesaildefiancesail
in General Training Discussions

Relatively new member here...I'm looking for some clarification on run pacing.

LRP/Z1:         9:15 min/m

MP/Z2:           8:01

HNP/Z3:        7:37

TP/Z4:            7:26

IP/Z5:              7:02

1)   When trying to slow down, realistically, 8:30-8:45 is about what I can do and be steady.  I assume this is not a big deal as long as I am in Z1/Z2.

2)  The corresponding HR zones are approx. correct on a short stand-alone run, but as a brick or toward the end of a longer run, they seem understated.  For instance, on a 2 hour run with TP intervals, the last bit calls for MP/Z2 for remainder.  At that point, after that amount of work, I am definitely in solid Z3+ territory to hold the 8:00 pace.

I have been using pace as primary and letting the HR zone creap up.  Is this correct?

 

 

 

Comments

  • tuckermtuckerm
    We use pace here on the run, correct. HR is there as a guide.
    As for your initial question about maintaining a pace right between Z1 and Z2, I think more than a few people here have had that same problem. If I recall, Patrick does not want us just running that steady in between pace. The zones are based on extensive research that state the amount of time we should train in each zone so you really should follow the proper zones. One idea about how to stay in that Z1 even though it feels so slow was to throw a couple strides in there to take some zip out of the legs.
    I find that when i need to run at Z1 I initially start out too slow and then work my way up into it as I get looser. If I get too fast I slow myself down even if I don't feel I need to. Trust the plans, the results speak for themselves.
    Now if the plan says run at "Z1/Z2 how you feel" or something to that effect, I think it is ok to run in between zones. Don't quote me on that one though.
    And welcome to the team.
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