Zone 2 Pace | 80/20 Endurance

Zone 2 Pace

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  • #11514
    Scott1872
    Participant

    Hi.

    I am a few weeks into a 80/20 10K running plan, based on pace. I used a recent 5K time to calculate my pace zones.

    What I am finding is that on some days my Zone 2 runs feel a bit tougher than I think they should, I’ve completed them easy enough but sometimes my breathing feels heavy and it can be a struggle.

    If this is the case should I just reduce my pace so that it feels easy or should I just stick with the pace in Zone 2?

    Also when it comes to my actual 10K race, how do I know what pace i should be running at when it comes to race time?

    Thanks

    Scott

    #11563
    jschmitz
    Participant

    Are you using only pace to set your zones, or do you have heart rate data as well?

    #11564
    Scott1872
    Participant

    Yeah I’ve only used pace to set them not using HR.

    #11584
    David Warden
    Keymaster

    Scott, sorry for my delayed reply.

    First, when Zone 2 is called for, Zone 1 is just fine. The division between Zone 2 and Zone X (the threshold between low and moderate intensities) in the 80/20 system is empirical. The division between Zone 1 and Zone 2 in the 80/20 system is an estimate. Matt and I just made a best guess on where Zone 1 ends and Zone 2 starts. There is no empirical data for “low intensity” and “really low intensity.” Therefore, high Zone 1 is still low intensity, and qualifies in the 80/20 system the same way as Zone 2. Feel free to hover in Zone 1 when Zone 2 is called for.

    Because some days feel too hard and other don’t, you’re probably pretty close to the correct zones. All the distance-based method threshold estimates are…estimates. They will be close but not exact as the full 20-minute protocol will be.

    For your 10K event pacing, see https://8020endurance.com/race-pacing/

    David

    #11596
    Scott1872
    Participant

    Ideal David. Thanks for your reply and help.

    That’s the answer I was hoping for!

    Anyway loving the plan, thanks again!

    #11624
    Bstarr
    Participant

    Scott,

    Kinda had the same issue regarding what pace do I run for my recent 1/2 marathon.

    I posed the same question in the general topics section if you want to take a look at Matt’s responses.

    Not sure about the 10K plan, but a few weeks prior to race day is an RHM1 session in the 1/2 marathon plan. My execution of that training session really helped me dial in my race pace. Having done a couple 70.3s before, I had an idea of where I wanted to be but that session really helped.

    As to the chart is the link David gave you, I was actually able to pace mid Z3. It had been a few weeks since my last threshold test so perhaps my threshold had improved slightly. Either that or I’m just frickin’ awesome. I’ll go with the latter.

    Hope this helps.

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