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Long easy run pacing

Adders
over 5 years ago

Probably a very basic question, but I'm doing a 10k training plan with coach Jeff, which has a 'long easy run' every other week. The first was about 15km and the second was about 18km. 

In the most recent run I basically focussed on heart rate zones and aimed to keep my heart rate in the aerobic zone for most of the run although it did touch threshold briefly a few times. 

Breakdown was: 

Zone 1: 3:08
Zone 2: 27:10

Zone 3: 1:31:29

Zone 4: 5:07

Pace was 7:13/km on average. Before I started this programme I was just doing regular 5kms, of which my fastest was about 25 minutes. 

My question is whether I'm doing these runs at a reasonable intensity or whether I should ease off on them as the training effect finished up saying that I'd done a tempo run (4.6 aerobic, 0.4 anaerobic). Should I ease off or is this alright?

Thanks for your input.

  • 0 over 5 years ago

    Have you asked your coach? As you are on first name terms with him I am sure he'll be able to help.

  • 0 over 5 years ago

    Not a coach and I don't know the Garmin plans, but for all of the training plans I have ever followed easy run is in Zone 1-2.

    When I do my long easy runs, my Garmin reports "Base" as the type.

  • +1 over 5 years ago in reply to CloggyAbroad

    I'm not sure if you have had a chance to look at the Garmin Coach plans, but the coaches are presented as Coach Greg, Coach Jeff, and Coach Amy. It doesn't mean the OP is on first name terms with them.

  • 0 over 5 years ago

    Spending 3/4 of your run in zone 3 rather than zone 2 does sound like it was a touch high, although if it was just at the bottom of zone 3, not too much to be concerned about. However, that amount of zone 3 AND a tempo run summary does tend to suggest that the intensity was slightly high.

    On the other hand, if your 5K pace is 5 min/km, 7:13 should be "easy". How are you calculating your zones and maxHR?

  • 0 over 5 years ago

    1. What does your coach say?

    2. Long steady runs are undertaken at an intensity where you can comfortably hold a conversation with kittle disruption to breathing 

  • Former Member
    0 Former Member over 5 years ago

    Are you sure your max HR is set correctly? What actually is zone 3 in your setup?

  • 0 over 5 years ago in reply to mcalista

    I kind of assumed everybody in the 945 section would be aware of that. My bad. :-/

  • 0 over 5 years ago in reply to mcalista

    I've calculated the the Zones based on Karvonen using a rest of 60 and a max of 200, which I have touched on occasion when doing speed repeats. 

    Thanks for your answer. I'll try and stick to zone 2 next time!

    I've only run further than 15km twice in my life, so I'm guessing my lack of base conditioning may explain why 7:13 is a bit more intense for me than you might expect. :-)

  • 0 over 5 years ago

    Make sure you can talk while running, then you are below the aerobic threshold. An alternative way is to breathe through you nose for 10 breaths or so, if that feels like you are not getting enough air, you are too fast :).