What pace should I run? Talk to Alex or Sean to help you get an idea for what your target pace should be on the various running days. Some examples include:
Conversation/Recovery Pace– Generally a slower pace than your normal race pace. Used on easier and recovery days. Conversation pace and slower (could sing comfortably). Perceived effort of a 4-5 on a 0-10 scale. About 65-70% of max heart rate.
Tempo Runs- Faster pace, as fast as you could keep up for about an hour. Can speak in sentences. Perceived effort 7-8/10. About 80-90% of max heart rate.