Sub 3Hr Marathon
312 watchers
Dec 2023
7:17am, 19 Dec 2023
2,441 posts
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ptr_Red_Nose_Runner
Yep, always have my HR strap on, so could run to HR. What sort of % would you say a Long run or a tempo would be?
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Dec 2023
10:54am, 19 Dec 2023
2,286 posts
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Brunski
It’s all very individual but for me I try and tempo at under/around 85% HRmax, with my easier long runs around 70-75% max. In time you’ll get a sense of the speed these come out at. If you’re doing it from a relatively unknown level of fitness I’d try building into the run and then holding as close as you can 85% toward the end of each tempo block. Any higher and you’re probably going to be hitting your threshold HR, which for me is about 88-90% max. |
Dec 2023
1:31pm, 19 Dec 2023
6,801 posts
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Little Miss Happy
I used Don Finks HR training zones so an easy run would be 75-85% of MHR. Tempo would be at 80-90%.
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Dec 2023
1:36pm, 19 Dec 2023
43,400 posts
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SPR
What are you using to guide your training ptr_runner. As jdawayinamanger alluded to, tempo can have different definitions in different plans so it helps to know what it means in whatever you're following. Agree with the others about train where you are. |
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Dec 2023
3:21pm, 19 Dec 2023
2,287 posts
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Brunski
I used Don Finks HR training zones so an easy run would be 75-85% of MHR. Tempo would be at 80-90%. 75-85% of max HR is definitely more steady than easy for me LMH, 85% is up around marathon pace for me, not to say there's not room for these runs I a week. I sometimes run more steady than easy on a long run. |
Dec 2023
3:43pm, 19 Dec 2023
16,116 posts
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jda
I have two paces, I’m either doing threshold which is as fast as I can hope to sustain over the workout (roughly 10k pace or thereabouts) and steady pace which is everything else and I can keep going comfortably at for 3h.
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Dec 2023
6:36pm, 19 Dec 2023
6,803 posts
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Little Miss Happy
I’m much the same jda. I’m either running easy or I’m racing. 😊
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Dec 2023
6:42pm, 19 Dec 2023
159 posts
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Charlesvdw
Miser : "As a case study, I changed my MP from 6:45-6:50 to to 6:35-6:40 across my last build up as it became easier and I had race evidence to back up" I can relate to that. My tempo pace at the start of a marathon training block can become my marathon pace at the end of the marathon training plan. Today I ran 13km with 3 x 2km @4:30min/km. Today after work in the dark and in the rain and with regular running shoes, 4:30min/km definitely felt like threshold and was hard to hold for 3 times 2 km. After a full training block and fully tapered and with super shoes this 4:30min/km will become my marathon pace. |
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Dec 2023
2:13pm, 24 Dec 2023
16,131 posts
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jda
Hope everyone is coping with the horrible weather. I've hardly been out the door this past week, the treadmill is getting some mileage and a combination of travel and a minor cold means I've missed the last two long runs. Still, April is a long way off. Got a 10k next weekend which may be a useful benchmark or kick up the arse depending how things go. Suppose it's not a bad thing to get the disruptions out of the way early! |
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Dec 2023
6:24pm, 24 Dec 2023
6,813 posts
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Little Miss Happy
I've been struggling with the winds we've had jda and had to resort to the treadie but I can only do short runs on it as it exacerbates and niggle. Hoping the weather picks up soon. In desperation I went out today but with the wind gusting mid 40s and heavy rain I only lasted six miles.
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