DieselPete wrote:
JonDW wrote:
Two questions here: I’m planning to build in some race pace efforts at the end of my longer runs to make sure I keep some speed in my legs. Question - training for a 70.3 should these be my standalone Half Marathon pace, or my 70.3 Half Marathon run pace?
This comes to my second question, how much is typically the difference between the two? I’ve only done one 70.3 and there was quite a difference (2:05 compared to 1:37).
Thx
Serious question: Isn’t a lot of your running already done at faster-than-70.3 race pace
Not the OP, but you usually don’t a ton of training faster than 70.3 race pace unless you don’t have a lot of run volume.
To the OP, when I focus on the 70.3 distance I try to do 3x2-3 miles at 70.3 goal race pace in my Sunday long runs. I also do some speedwork on Wednesday on my treadmill - maybe a total of 5-6 miles at or quicker than goal race pace. Those two runs are the only ones of the week where I run at or faster than race pace, and that’s a grand total of at most 15 miles a week at that pace, and that would be averaging around 40-45 miles per week.
To your other question, the best runners generally have a pretty small time difference (3-5 min) between an open half and a 70.3 run. I was around 6 min this past year (1:21 vs 1:27). Another big component in triathlon is a properly paced bike. If you over bike by even a bit in a 70.3 you’ll loose more time on the run than you gain on the bike. I generally aim for 80-82% on the bike, and that seems to translate into the ability to have a decent run for me. Having a power meter and biking within your ability should translate to not having a big discrepancy in HM and 70.3 run times.
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