Updated pace zones | 80/20 Endurance

Updated pace zones

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  • #15617
    DonTX
    Participant

    Hello..

    Back in August I did a 5K race in a time of 31:05 which gave me a TP of 10:20 min/mile. I used those zones throughout the HM training program, which I recently completed. I did another 5K race yesterday in 29:22 (thanks 80/20) which gives a TP of 9:48 min/mile. Currently I am in the maintenance program and plan to start another HM plan after the 1st of the year. Should I update my pace zones now?

    Thank you,

    #15618
    Gerald
    Participant

    I would most definitely use the updated lactate Threshold pace. Congrats on the positive improvement.

    #15621
    David Warden
    Keymaster

    Congrats x 2! We recommend you perform testing every rest week in your plan, which is every 3rd or 4th week of our 80/20 plans. See https://www.8020endurance.com/intensity-guidelines-for-8020-running/ for guidelines on the frequency of testing in your plan.

    David

    #15638
    DonTX
    Participant

    Thanks for the replies Gerald and David! I have updated my pace zones and will keep on with the maintenance plan. For the LTHR test, is there a rule of thumb for how long I should run at my TP to determine my LTHR?

    #15648
    David Warden
    Keymaster

    Until your HR “plateaus.” That duration will vary by athlete. I’d say it needs to be at least…7 minutes? Cold be 15 minutes for some athletes and in some conditions.

    David

    #15657
    DonTX
    Participant

    Thanks David. That makes sense. I’ll start the timer once I’ve warmed up and gotten settled at my LT pace and go for 15 minutes or so and take the average over that time.

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