Pacing for 100 miles relay

zildgen

I have a 100 miles relay coming up with 5 others. Current plan is to start with a 60 min run then follow with 3 30 min runs. Thus total run time is 2 hr 30 min. For me that would be ~ 15-16 miles. So I was looking to pace somewhat like a HM.

Run 1 = first 30' HMP+10 sec then HMP

Run 2 = First 20' HMP then TP

Run 3  = first 15' HMP then TP

Run 4 = first 10' HMP then TP or better depending on legs

Totals = 30' HMP+10, 75' HMP, 45" TP

Any thoughts or suggestions would be appreciated. Thanks

 

Coach Patrick

@Dewey, if you get the chance to warm up before the remaining 30' runs, I would just run them all as close to TP as you can (given the terrain, conditions).