LT test and zone 2 training zone for long runs

you should not feel like you can't maintain zone 2.  The zone 2-zone 3 border is the region where it's super uncomfortable but sustainable.

>>>This is ASSUMING 189 is his real max, which we don't know. We do know he can hold 169 for a 10k though.  A well conditioned athlete can hold well over 90% of max racing so you really don't know unless he was tested in lab.

Your LT should be around 160. As for your long slow runs probably in the 145 range. I personally use heart rate reserve, but there are lots of ways to do this. You can also calculate based on your recent race performance (probably the best way to get training zones). Based on your 10K time here are the typical paces you should train at: Whatever heart rate corresponds to these values should be pretty accurate. Workout Pace/mi Anaerobic intervals 5:25.9 VO2max intervals 5:46 Lactate Threshold runs 6:29.1 (by the way this is what you should currently be able to do 15k at-that is 1:00:28-pretty good) Steady runs 6:58 Easy runs 7:44.5 Easy runs include daily recovery runs between hard workouts, as well as long runs (weekly or every two weeks). Recovery runs (often 20 minutes to an hour) allow you to recover for the next hard workout, but also keep up your baseline of mileage, which is supposed to be important to the runner's general endurance and to their ability to handle and recover from tough workouts and races. Long runs are said to be crucial to aerobic efficiency; they are usually between 90 minutes and three hours long, depending on the runner's race distance and weekly mileage. We define this as a pace the runner probably can hold just about indefinitely, aerobically speaking. It often is said that while it is a mistake to run easy workouts faster than appropriate, it is very hard to run them slower than appropriate, so the value given by the calculator might be used as a maximum (with no extra points for going that fast!). Steady runs are normally less than 15 miles in length, with 8 to 12 being most typical. We define this as a pace the runner probably can hold for 3 hours in race conditions. Lactate Threshold running aims to increase the pace at which lactate starts to accumulate (and slow the runner down). This is defined as a pace the runner can probably hold for an hour in race conditions. Some threshold workouts: 20 minutes straight; or, intervals of 4 to 8 minutes with 30 seconds to 1 minute rest. VO2max running is at a pace where lactate does accumulate. These runs aim to increase the pace at which the runner begin to demand as much oxygen as they can at any pace, as well as to improve the runner's tolerance for lactate and for running when it hurts. Typical workouts: 1 to 5 minute intervals with rests equal to or somewhat shorter than the intervals. We define this as a pace the runner probably can hold for 10 minutes in race conditions. Anaerobic intervals are typically short (less than three minutes), and allow lots of rest (for instance, 2 to 4 times the duration of the intervals). These are said to aid with stride mechanics (efficiency) and generally to increase the runner's speed. We define this as a pace the runner probably can hold for four minutes in race conditions. Friel wrote a book, but it is kind of offensive the way they have to turn this stuff into zones to make it appear different from the standard running texts. I have read his cycling book as well, he writes in a kind of convoluted fashion. My opinion on this probably goes against the mainstream opinion.

>>yep, it does. And that's fine, but the LT tests I have done for triathletes, not runners, have been very accurate when straight up against lab results, otherwise, I wouldn't use them. I think your tables and data is coming from run coaches who coach runners, not run coaches who coach triathletes or triathlon coaches who coach runners - so take the data with a grain of salt. Run training for triathlon is different from run training for runners. Once he has a good sense of pace from the HR parameters he has now - he'll be able to tell rather quickly what Zone 2 is.

>> Run training for triathlon is different from run training for runners.

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