First time posting on RW Forum, I have pulled off a 1/2 marathon schedule from RW for 1.30 finish time ,I live in the lake district which is Great but there is no flat runs ,how much should I allow extra in time per mile for trails and hills to match the times on the schedule?
It's a string length problem alas. I guess you need do the required paces on a flat bit of road, and get a feel for the percieved effort / heart rate, and then use these as the metrics for your trail runs.
Depends on the terrain. My 'normal' easy pace is about 8min/mile on roads, but along the footpaths or leafy Warwickshire it drops to around 9, though this does include time spent faffing with the dog.
Iimagine a hilly lake district route would be slower still.
I have tried off road tempo runs with a hr monitor and found my pace about 40s slower. Have you tried using a hr monitor? The Garmin schedules are available to download based on hr rather than pace.You'l
l still probably struggle with intervals though unless you find a nice flat section of road ir track.
Thanks Ian & Lou
Not used a hr monitor before but my garmin 305 does have one so really need to give it a go, are they easy to use?
They are fairly simple. You need to do a HRMax test to get your training zones correct, but after that it's quite straightforward but takes a bit of trial and error to set up your watch display appropriately. I tend to go on average heartrate per 1 mile lap, but if the terrain is very variable you might want to use shorter lap or even real time HR. Just the same as running by pace I guess.
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