General Discussion Triathlon Talk » Marathon Training Pace - Heart Rate Zone Rss Feed  
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2017-08-24 6:16 AM

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Elite
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Subject: Marathon Training Pace - Heart Rate Zone

I'm in the process of training for my first marathon in the fall, and am following a plan that has very defined paces, including marathon pace.  The plan does not equate the paces to RPE or HR, and having never run a marathon before I'm curious what type of HR zone folks find themselves in for the marathon pace during training.  I know my HR is a bit elevated at the moment when I run due to the heat of summer, but I'm really curious if I'm hitting the paces within the expected effort levels or if I'm extending myself a bit further than I should.



2017-08-24 6:29 AM
in reply to: GoFaster

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Champion
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Subject: RE: Marathon Training Pace - Heart Rate Zone
In general, marathon pace will be zone 3.

To find out roughly some paces, what are a couple of recent standalone run race PB's?

Shane
2017-08-24 2:49 PM
in reply to: gsmacleod

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Subject: RE: Marathon Training Pace - Heart Rate Zone
Originally posted by gsmacleod

In general, marathon pace will be zone 3.

To find out roughly some paces, what are a couple of recent standalone run race PB's?

Shane


to the OP, I apologize, as I have nothing to add. I just wanted to say it is nice (and fortunate for all of us) to see Shane posting here
I hope all is well with you, Shane.

2017-08-24 3:34 PM
in reply to: triosaurus

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Subject: RE: Marathon Training Pace - Heart Rate Zone

Originally posted by triosaurus
Originally posted by gsmacleod In general, marathon pace will be zone 3. To find out roughly some paces, what are a couple of recent standalone run race PB's? Shane
to the OP, I apologize, as I have nothing to add. I just wanted to say it is nice (and fortunate for all of us) to see Shane posting here I hope all is well with you, Shane.

+1 to both Shane's response, and to the response to the response.  

2017-08-24 6:04 PM
in reply to: #5226855

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Elite
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Subject: RE: Marathon Training Pace - Heart Rate Zone
Shane,

Thanks for chiming in. I don't have any recent PB's but previous bests for HM are 1:31 and 1:33. Being that was a couple of years ago I'm being a bit conservative and estimating I can run a 1:36 at the moment.
2017-08-24 7:20 PM
in reply to: GoFaster

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Champion
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Subject: RE: Marathon Training Pace - Heart Rate Zone
Going with a 1:38:00, Daniels's VDot gives a marathon pace of 7:47/mile.

This should give you an idea of what marathon pace should feel like (on a flatter course) and see what RPE and HR those correspond to in order to be able to guide your training.

When it comes to racing, Daniels's M Pace is often a bit too fast as it assumes equivalent training to the race used to set the paces. Since very few people actually are as well trained for a marathon as a shorter race, they often find the suggested pace to be a little too aggressive.

Shane

PS - to the others, thanks for the kind words


2017-08-24 8:46 PM
in reply to: #5226916

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Subject: RE: Marathon Training Pace - Heart Rate Zone
Thanks Shane - is there a ceiling that you would prescribe in terms of HR at your marathon pace? I.e. I know that over the course of a long run you're going to experience some cardiac drift, so is the expectation that M pace should be in zone 2 moving into zone 3 later in the run, or it's acceptable to actually drift a bit above zone 3 towards the end of a longer run?
2017-08-25 5:48 AM
in reply to: GoFaster

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Champion
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Montague Gold Mines, Nova Scotia
Subject: RE: Marathon Training Pace - Heart Rate Zone
It will depend on fitness and course; if a fairly flat course, I'd try to use pace as the primary marker of effort and use RPE or HR as secondary.

If it is a hilly route, then I'd try to stay low zone 3 on the flats, mid to high on the climbs and not worry too much on the downs to start. This may creep a bit as the run progresses but I'd try to limit time in zone 4 to the climbing sections and keep it toward the bottom.

A marathon pace run should feel moderate and the goal is to build fitness so that pace feels moderate for a long period of time.

Shane
2017-08-25 7:34 AM
in reply to: #5226928

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Elite
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Subject: RE: Marathon Training Pace - Heart Rate Zone
Thanks for all the feedback
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