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Paces in Training Plan

Former Member over 8 years ago

So I've started the plan and just want to make sure I understand the suggested paces they use. For instance, tomorrow's run specifies a 10 minute warm up, followed by a threshold pace run, then followed by a recovery pace run, and finally a cool down run.

My question is what are these paces? Are they really just my heartrate zones (warm up = Z1, easy = Z2, threshold = Z4)? If so, what should I use for recovery pace (Z2? Z3?) and cool down (probably Z1?)

At any rate, just not sure how fast I should be trying to go during the different phases of the run.

Any help much appreciated!

J

Top Replies

Grzldvt over 8 years ago +1

Yes, use your heart rate zones. Once you get a race in, or do what I did was to fake it, and run a 5k and a 10K hard enough to simulate a race then use the calculator. I had to adjust my zone 2 to a…

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0 kompressor over 8 years ago

Hello! Did you run any road race? Like 5 km? 10 km? If so you can go here: http://runsmartproject.com/calculator/
and form there you can calculate the "pace" for the fast part of your workout.

0 Grzldvt over 8 years ago

Yes, use your heart rate zones. Once you get a race in, or do what I did was to fake it, and run a 5k and a 10K hard enough to simulate a race then use the calculator. I had to adjust my zone 2 to a touch higher. As I progressed through a longer run my pulse would slowly creep up and go into Zone 3. Slowing down to get it back down dropped my pace to very slow.

0 Former Member over 8 years ago

Go to the garmin training site for a complete set of definitions and how to calculate them

http://www.garmin.com/uk/training

http://static.garmincdn.com/shared/emea/custom/training/downloads/running/Full-Potential-Understanding-Key-Training-Sessions-ENGLISH.pdf

http://static.garmincdn.com/shared/emea/custom/training/downloads/running/Full-Potential-Endurance-Running-Training-Phases-ENGLISH.pdf

0 Former Member over 8 years ago

Yes, use your heart rate zones. Once you get a race in, or do what I did was to fake it, and run a 5k and a 10K hard enough to simulate a race then use the calculator. I had to adjust my zone 2 to a touch higher. As I progressed through a longer run my pulse would slowly creep up and go into Zone 3. Slowing down to get it back down dropped my pace to very slow.

Thats cardiac drift, u are wise to ignore it.
Hr on its on is useless. HR + Pace should be used, when u hit ur zone make a mental note of effort or pace. Then ignore hr.

As u get fitter and have a better areobic decoupling u can rely on hr more.

How is ur decoupling?