Some general notes from my board on Running.  The practical examples are from a Vet Male that I coach.

 

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Paces were determined from a range of aerobic tests and race performances.

 

Pace (120, fresh) – 9:10 -- 4:30 marathon, call this easy pace

 

Pace (130, fresh) -- 8:30 -- 3:42 marathon, call this steady pace

Pace (140, fresh) -- 7:50 -- 3:25 marathon, call this mod-hard pace

Threshold Pace -- 7:00-7:10 @ 160, racing

 

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Long Run Protocol:

 

Three weeks of running 2:00 to 2:15 for the long run. Terrain should be gently rolling if possible.

Use this pattern three weeks in a row...  (120 min.)
20 min build from easy to steady
30 min as 9 min steady, 1 min easy -- continuous
20 min steady, 5 min mod-hard, 5 min easy -- no extra rest between this set and the one previous
5 min mod-hard, 10 min steady -- repeat
10 mins easy

Week Four -- recovery week, just run an easy 90 mins.

Long Run Protocol -- Phase Two (100 min.)

Use this pattern three weeks in a row....
30 mins build from easy to steady
25 mins as 20 min steady, 5 min easy
25 mins as 10 min steady, 5 min mod-hard, 5 min steady, 5 min easy
25 mins alt 5 min mod-hard with 5 min steady
10 min c/d

With the transitions between intensity zones, build up gradually, build down gradually -- learn to recover at steady pace (note that steady effort will be faster than goal IM pace).

Resist the temptation to sit at the top half of your steady zone -- there should be a clear 10bpm difference between your steady and mod-hard efforts.

Steady -- 128-133
Mod-Hard -- 141-144

 

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All 3 Run Tests were done as 90 minute workouts, as follows:
1 test per week done mid week with another long run or Half Mar on weekend.
4000 on the track with HR < AeT. (I kept HR < 120/122)
4x800 @ AeT (130 HR)
4x800 @ AeT+10 (140 HR)
4000+ @ Track/road with HR< AeT

 

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Run Marker Sets

Aerobic Function Tests

Warm-up with some easy cycling or running. Ensure that you get at least 1K easy running with HR < AeT - 10 bpm

Run 3,200m (8 laps)
Build to AeT HR on the first 800 (no rush)
Take splits at each 800
From 800 to 3200m you want to sit right on AeT heart rate (no higher -- important!)
Then straight into...3200m
Build to AeT + 10 on the first 800 (no rush)
Take splits at each 800

A well paced test will see very little variation between 800-meter splits. Most folks start out too fast so dial down the effort when you start.

This is a low level aerobic test – to get accurate data you need to resist the urge to run harder than indicated.

Measuring the gap between your paces at various intensity levels is a good indicator of your aerobic stamina and fitness. Most athletes that are new to long course racing and training – particularly those from short course backgrounds – will see a rapid pace tail off as intensity is lowered. This is an indication of a steady-state aerobic stamina and economy limiter.

Prior to running 2:46 at Ironman Canada 2004, I tested my two paces at 3:55 and 3:45 per K, respectively. That’s 2:45-2:38 marathon pace, about 6:15 to 6:00 per mile pace.

In my experience, the slower pace number, the pace at AeT, is an excellent predictor of best case average Ironman run performance, for a well-trained athlete using a “sane” race pacing strategy. It’s far more accurate than open run splits – 10K, Half Marathon or Marathon.

Athletes will be amazed at how “slow” they initially run at the lower aerobic intensities. I’ve seen some very quick short course athletes with quite pedestrian performance with these tests. It can be discouraging at first. However, athletes should be encouraged to see this as a huge opportunity to increase their overall aerobic efficiency. Athletes that have a large “gap” can materially increase threshold and sub-threshold performance through a training program that’s focused on broadening and deepening their fitness base.

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The first test above can be used weekly – it’s a nice aerobic run when you add 15 minutes of running on each end of the test. For a more sustained test of aerobic stamina and economy – do a similar warm up then run 50 minutes for distance with a HR cap of your AeT heart rate.

Note 800-meter splits and ensure that you resist the temptation to run faster than your heart rate cap.

Experiment with relaxation in your breathing, body position and cadence to get the most “speed” within the constraints of your heart rate cap. With practice you’ll learn to squeak a little extra efficiency out of your test.

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Heat, hydration, weather, wind, fatigue – a wide range of external and internal factors can impact your test results. So don’t read too much into the results of a single test. What you are looking for is your trend over time.

These aerobic tests can be done frequently enough for you to get a good idea about your progression over time and that’s the key point.

IM run pacing... everyone repeat after me...
Run 5K very easy
Run 10K comfortably
Hold average pace as RPE increases

 

I've found that the ability to hold AeT+10 effort across the marathon is what's required to average AeT pace.

Don't force HR, effort or pace early in your run.

The danger for you is that it will be quite easy for you to hold, say, 7:15s for the first 10 miles of the marathon. In relative pace terms this is exactly what most folks do (high fiving themselves at how easy it feels)... the tough part comes at about Mile 13. You need to hold back to that you'll have the ability to greatly lift RPE in the final 10M of your day.

 

The magical protocol... volume through workout frequency.

 

Most people spend a huge amount of the bike above AeT effort -- you don't get the benefit of that if you fall apart on the run.

My pacing tips enable you to optimize your effort across the entire day. Like any workout, early in the day, you will be able to go much faster than I recommend.

The patience required is something that most people refuse to accept even in the face of painful race evidence. I think that's related to the long gaps between IM races and a wide-spread tendency to take-it-out hard in training.

Much of my training methodology is designed to show athletes the performance benefits of appropriate pacing.

 

gordo, April 2005