The Sub 3:15 Marathon Thread
1 lurker |
333 watchers
Jan 2023
12:33am, 30 Jan 2023
2,247 posts
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tipsku
I'm with you, riggys99, I've always run to HR. I've finished week 6 of the 18 weeks P&D and I'm running to HR/effort/power, not to pace. At the beginning, a run at marathon HR turns out 20-30 seconds slower than at the end of the plan when I've improved. If I ran to goal pace too soon, I'd be running too close to LT to count it as a MP run and it would be neither MP nor LT so the session doesn't have a clear purpose. Running to pace wouldn't work anyways because I don't really have a goal time yet. In the final 3-4 weeks of the plan, I can determine what a reasonable goal time would be based on the pace I can run at marathon HR. At the moment, 12 weeks out, it's too early to make a prediction. |
Jan 2023
12:58am, 30 Jan 2023
1,675 posts
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riggys99
SPR The pace is your target marathon pace. You increase the distance run at that pace as the weeks go on.
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Jan 2023
1:03am, 30 Jan 2023
1,676 posts
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riggys99
Hope it’s going well tipsku Using perceived effort works well along with HR in my opinion . I also do the MP part of a MP run at the same location so apart from the weather most things are the same for the different runs. |
Jan 2023
6:55am, 30 Jan 2023
20,084 posts
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larkim
Do you use the P&D heart rate zones then if you're running based on that rather than pace? Or do you apply a different heart rate discipline (e.g. karvonnen zones etc?)
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Jan 2023
7:07am, 30 Jan 2023
24,347 posts
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Bazoaxe
I found the heart rate zones on P&D to be too wide to be useful as there was such a wide pace differential. I did the recovery and easier runs to a set HR though. |
Jan 2023
7:39am, 30 Jan 2023
14,187 posts
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jda
I just run. Occasionally I run hard for timed intervals. Mostly I just run. |
Jan 2023
7:50am, 30 Jan 2023
4,346 posts
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Dillthedog
The P&D heart rate zones are too wide, but if you use the top of the previous zone as the start of the next one, they make more sense. So marathon heart rate become 84 - 88% MHR rather than 79 - 88. My suspicion is hat whether you use pace or heart rate, you end up at the same place. But by using hr, you have a smoother introduction to the schedule, starting at a lower pace and building up, hopefully reducing injury risk in the early weeks. Plus as @tipsku says, you get to know what your true MP potential is, rather than what you wish it to be. @riggys99 good luck with your training, if you are within 1s of your PB pace by week 6, you should be on for a big PB this time round. Maybe you are a good guinea pig to see how effective HR training really is? |
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Jan 2023
7:53am, 30 Jan 2023
4,347 posts
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Dillthedog
[USER44525][USER103412]^ sorry too early for me
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Jan 2023
7:54am, 30 Jan 2023
4,348 posts
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Dillthedog
Definitely too early!
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Jan 2023
8:06am, 30 Jan 2023
39,437 posts
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SPR
SPR The pace is your target marathon pace. You increase the distance run at that pace as the weeks go on. Yes I know this, but if people are coming in to the plan at different levels of fitness, marathon pace will have a different training effect. Hence my thinking that it assumes a level of fitness before you start. |
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