70.3 Run Improvement Focus

Tagged: 70.3, half-marathon

This topic has 9 replies, 3 voices, and was last updated 1 year, 1 month ago by Timr245.

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August 1, 2022 at 7:09 pm #17674

Timr245
Participant

I’ve already completed the 21wk 70.3 Level 3 plan and PR’d the race thanks to it. However I’ve now set my sights on another 70.3 8 weeks from now. I’ve already re-applied the plan to my calendar and will re-asses all my fitness levels to adjust zones, but my major goal is to try to bring my 1/2 marathon time down about 3 mins, so ~:15/mi by the next race in 8 weeks. Wondering if I can alter my plan some to accommodate for this goal or is it too much to ask in 8 weeks?

August 2, 2022 at 6:09 am #17675
winoria
Moderator
Timr245,

without knowing your run-split, it is impossible to even try to answer. Here’s why: If your current pace is 15min/mile, 15sec/mile should be doable. If your current pace is 6min/mile, I doubt you could improve by 15sec…makes sense?
You’d also need to understand your limiting factor.

Winoria
- This reply was modified 1 year, 2 months ago by winoria.
- This reply was modified 1 year, 2 months ago by winoria.
August 2, 2022 at 6:21 am #17678

Timr245
Participant

Winoria,

Yea you’d be correct, should’ve included that. Last 70.3 race I ran 7:16/mi for the half marathon on a course with around 375’ of elevation gain. My next race has less than half of that. I’m looking to get to that 7:00 pace.

August 2, 2022 at 11:53 am #17682

winoria
Moderator

what’s your Threshold Pace?

August 2, 2022 at 12:39 pm #17683

Timr245
Participant

I’m just getting ready to re-assess next week but I believe I’m now at 6:30 for 30’ and a 19’ 5k. My last one was 6:35 for 30’ but it was longer ago than it should’ve been.

August 2, 2022 at 3:17 pm #17686

leyla@8020endurance.com
Keymaster

Hi TimR245,
Congrats on your 70.3 result. I would recommend assessing your LT (for pace or power zones) set your zones and if wanting to push for a PR ensure you stay in your zones, but work on the upper end of them. This will have you working a little harder, but will still be adhering to the 80/20 intensity balance. As always be ready to adjust – if you start to feel you can’t hit the high notes in your mod/high intensity workouts then adjust your low intensity runs back down a little until you can.
Leyla

August 2, 2022 at 8:26 pm #17693

Timr245
Participant

Sounds good & thank you both!

August 17, 2022 at 7:38 pm #17796

Timr245
Participant

One last question. The RAe workouts say that zone X is acceptable for advanced athletes for the 15’ intervals. Is it ok to push these intervals to the top of Zone X if that’s your anticipated race pace? Thanks!

August 23, 2022 at 6:57 pm #17837

leyla@8020endurance.com
Keymaster

Hi TimR245,
Yes that is acceptable as long as you are staying consistent and recovering well between workouts – if not dial back the effort for a bit until you feel recovered and adapted.
Cheers
Leyla

August 23, 2022 at 7:05 pm #17839

Timr245
Participant

Thanks!!!
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