Part One outlined a progressive run test to dial in pace vs heart rate & feeling. My data table from that session is below.
Part Two explained how to assess your durability using a long run-bike-run session.
I put together a video explaining Parts One & Two:
Today, I’m going to explain what comes next.
What follows assumes you “passed the test” in Part Two.
The “test” being long duration durability in Zone 1 / Easy Pace.
Long Distance Race Pace
Something that surprises amateur marathoners, and long-course triathletes, is how slow race pace feels (at least at the start).
To illustrate: let’s convert my average test paces into marathon & half marathon times.
4:58 per km => 3:29 marathon, 1:44 half marathon
4:32 per km => 3:11 marathon, 1:35 half marathon
4:13 per km => 2:57 marathon, 1:29 half marathon
These paces felt Easy (Zone 1), Steady (Zone 2) and Moderately-Hard (Zone 3) at the end of each 4km loop. A 17-20 minute segment is far from the whole story.
Easy Pace was confirmed using a four-hour combination workout.
Metabolically Easy vs Easy Feeling
Have a look at Lap Two.
It was run at first lactate threshold (links to our Lactate Chapter)
~77% of maximum heart rate
~68% of heart rate reserve (links to a video of mine)
A physiologist would call the above Low Intensity Training. However, moving my body (77 kilos/169 pounds) at 3:11 marathon pace does not feel easy.
Easy Pace Isn’t Easy.
First because of the humility required to run slow enough to develop low-end fitness.
These are the Zone 1 miles forming the foundation of our fitness.
Eventually because LT1 pace/power requires effort for fit athletes.
This is Zone 2 training.
Using Steady Blocks
I like a good deal.
…and being able to run 3:11 marathon pace at the bottom of my Steady Zone is a good deal, IF I TOLERATE IT.
How do we know if we can tolerate the pace?
Once again we test.
Start with one hour runs.
End with 30-40 minutes of Steady pace (from the test).
Pay attention to feeling, heart rate and what happens afterwards.
Above, two runs; afternoon (left) and the following morning (right)
Combined, 24km with 15km of Steady Pace.
Both runs are within 5 bpm of the max heart seen at that pace during the original test workout.1
The goal is to increase our capacity for these Steady Blocks.
To structure these workouts:
We can use time.
We can use distance.
We can use time & distance.
My favorite patterns to use inside run workouts of 60-135 minutes duration.
Time (in minutes): 12/3, 15/5, 20/5 - the first number is Steady, the second number is Easy, repeat the pattern in a continuous cycle.
Time & Distance: 4-8km of Steady, with 2-5 minutes of Easy between each.
These patterns are similar to the Core Pace workouts of Chapter Two.
That’s because, for many fit amateurs, LT1 is Core Pace.
…and being able to train at race velocity, inside the Green Zone, is a good deal.
Summary
This series has taken you through a simple method to determine Zones 1, 2 and 3.
First, we ran on feel, recorded maximum heart rate per lap and calculated average pace.
Next, we tested our paces in Zones 1 and 2.
Throughout, we watched how heart rate and feeling changed.
When applying our advice, start with subjective perception and remember:
Skew Errors Left - be willing to undershoot
Back It Up - today should not compromise tomorrow
Beware Of Zone Creep - the tendency to gradually lift effort
Always Finish Strong
Back to Table of Contents
Interpretation & Decoupling for endurance workouts was discussed in Part Two of this series.