I am running the Brighton Half Marathon on Sunday (the only race I run). There will be thousands of runners Stryd tells me that 288W (the bottom of Z3 for me) will get me a 2:02:23 +/- 3 min time. I would really like under 2 hours.
Last year I ran with a target range on my watch of 294-285 and achieved average of 295 and 2:04:44.
I am going to use a race plan for the first time and was thinking of:
Get just ahead of the 2H pace marker in the line up so I am over taken more than blocked by slower folk
0-1KM 270-286 W as the pack thins out and I warm up (1 degree C expected)
18- 21K – 290-300W
21-22K – 100000W!
I’m 56 with a BMI of 29.7. Does the above seem reasonable?
If you are going for time, you might want to set up a workout on your watch for pace.
My last race I created a pace based workout at 87% – 90% threshold pace (I just needed a time to qualify for another race). This gave me a constant report on my progress (average pace) and I would step up or back down as necessary. Finished within seconds of my objective.