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Question about today's Trial OS Run Workout?

QuintanaRoosterQuintanaRooster
in Community Forum 🏠

So the workout calls for RUN 50 MINUTES:  6x800 (3") @ TP/Z4 Hard.  The little link to terms/abbreviations below the workout takes me to a blocked content area for REAL MEMBERS only.  So what does all this mean?  I think I have an idea.  First, is this considered a track workout?  If so, what do I do if I don't have access to a track.  I have a Garmin 305 so do I just run 1/2 mile intervals instead of the 800 (?yards/?meters)?  What should my pace be for the rest intervals?  I am assuming @TP means at threshold pace?  Then it says Z4 which is zone 4.  So isn't threshold pace faster than Z4 pace?  Please clarify. 

Comments

  • Christy BealChristy Beal
    Robert,

    I do these workouts with my Garmin and so I do 1/2 miles on the road rather than 800s on the track. This workout would be 6x 1/2 mile at TP ( Z4 is for heart rate runners and the word "hard" is for perceived exertion). The rest interval (3 minutes) I run at an EZ, zone 1, pace or sometimes I walk a little. It depends on how hard the workout feels that day, just so I am ready to go in time for the next interval. Good luck sounds like a good run today.

    Christy
  • jburbattjburbatt
    It's all by pace, not heart rate. Z4 corresponds to your threshold pace. Z5 is your IP (which I'm pretty sure is interval pace, since it corresponds to what you run your 5k TT at). So you should be running 1/2 mile at your Z4 pace (based off of Daniel's running formula). Rest intervals should be at around Z1 which is EP (easy pace). Hope this makes sense!
  • Coach PatrickCoach Patrick
    IF you need to calculate your pace on the fly you can use the EN Data Tool as part of your trial membership: http://www.endurancenation.us/en_data/

    Drop your 5k Time in there and it spits out all you need to do!

    Patrick
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