What General Aerobic (81% MaxHR) pace for a 20-24 training run do you think is equivalent to a 3 hour marathon run at 79-88% MaxHR? Twenty-something year old for reference.
What General Aerobic (81% MaxHR) pace for a 20-24 training run do you think is equivalent to a 3 hour marathon run at 79-88% MaxHR? Twenty-something year old for reference.
Easy is relative, it could be 7:00 up to 8:00. A lot of people could do 20@7:00 and say its easy just to blow up at mile 22
Better than that would a 50 mpw
Close to 7:00 is a good indicator if you truly know your HR ranges.
My own experience:
Max HR 185
20 mile @ 7:00 is 150 HR (81%)
Marathon pace HR 150-160 (early to late ie 81-86%
Averaged 157 over 26.2 (85% max HR).
Ran 2:56:33 (6:45 pace).
60 mpw.
The more aerobically developed the more confidence you can get. If you can do 7:00 easy 20 miler but run < 40 mpw you can blow up. If you run > 70 mpw and run an easy 20 @ 7:00 you may be as fast as 2:50 imo (6:30 pace) and some have broken 3 with these kind of long runs at 7:30, too, though they may have gone easier than 81% max HR.
(worth noting that the OP specified 81% max HR as Easy which is quite quick and certainly not every day pace. I broke 3 with daily easy run at 8:00+ which is HR 130 or lower, ie 70% max HR is true easy pace, if not less)
Thanks for the insight. 81% feels like a 'forever pace' for me; it's maybe a clip above easy, but I feel as though I could run indefinitely at it and every day. Max 200 (confident in that value), RHR 45 for reference.