I was wondering how to adjust Daniels' MP or LT pace for hilly terrain. There is a pretty nice park in my area with 15+ miles of fire road type trails that range form undulating to freaking hilly.
Maybe if my MP is ~6:40 then 6:50 for undulating and 7:00 for the really hilly stuff? I know it's relative to the terrain, does this sound reasonable? Too slow?
Get a hrm, run 5km on the track at 6'40/mile, and then use that average heart rate on the hilly circuit.
Daniels makes a point that LT runs should be done on flat or nearly flat terrain. Only way to guarantee that the effort remains at the right level. Probably less critical for marathon training, particularly if the goal marathon is hilly.
"Get a hrm, run 5km on the track at 6'40/mile, and then use that average heart rate on the hilly circuit."
Yea, that's pretty much what I do. Take HR on flat loop I have and use it in the park. The only problem is that heart rate can vary with fatigue, weather, alignment of the stars...but I guess it's as accurate as anything else.
HR is a possibility. You can also goby feel and even breathing stress -- try to feel the way you would on a flat course and carry that feel with you on the undulating terrain. Sam approach can be used at altitude