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?
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?
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.
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.