What power zone for a marathon?

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  • #20719
    derekclee
    Participant

    I’ve been using the intermediate Marathon power based plan with good results. My times keep getting faster. I know about the various ways to compute zones from this website. I am curious to know what zone you would expect to run a marathon in if you went all out with a consistent power output. My zone 2 max power is currently about 10 watts less than my average power output for a marathon race. Not sure if I should bump up my zones.

    • This topic was modified 9 months, 1 week ago by derekclee.
    #20725
    coachanne
    Keymaster

    We get a lot of questions about changing zones and when is the right time to do so. Most of the times I don’t have my athletes update their training zones until they are a few weeks away from their “A” race, if we even update them. Zones are set up as a range, therefore you should be consistently staying within those parameters for your training.

    When it comes time to race, there will be a lot of variables including temperature, terrain, etc. The goal for the race would be to stay within the prescribed zone knowing that the variables will play a role in where you are within the zone.

    For example, you may have a hilly marathon course that will cause you to run at the top of Zone 2 (max power for that zone) for awhile, and then run in the lower zone 2 as you continue to run downhill or on a flat section.

    If you feel like you have tested your zones properly and you want to update them, you can always update and see how it feels knowing that you can resort back to the original numbers if you need to.

    I hope that helps!

    Coach Anne

    #20733
    derekclee
    Participant

    Thanks Anne. That somewhat helps. I still would like to know what a typical power zone would look like for a marathon on average as a sanity check for the zone I am training in. I ran a hilly marathon recently and I ran the hills at higher power but I did slow down when it got too high, and ran faster downhill when my power was too low to average out my output.

    #20767
    coachanne
    Keymaster

    Here is a link to an article that discusses power zones which may help with your question or give a bit more insite:

    Letters to the Coaches: Alignment of Power Zones and 80/20 Heart Rate

    Marathons are typically run in Zone 2 which will also be the same zone where most of your training will occur. This article does a great job explaining the alignment of the zones.

    Coach Anne

     

    #20773
    derekclee
    Participant

    Thanks Anne! That is what I was looking for. I think I can adjust my power zones a bit higher because I’ve been training quite a bit lower than my marathon power output.

    #20781
    coachanne
    Keymaster

    Great!!   Best of luck on your upcoming marathon!!

     

    Coach Anne

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