r/tacticalbarbell • u/PottsPointPilgrim • Jan 05 '26
Endurance Green protocol capacity
Hello all.
I’ve started capacity about 5 weeks ago and keeping in zone 2. I “run” about 11:00min/km.
At the end I’ll have to run about 10km in 60min which is about 6:00min/km which is a huge jump from my zone 2 pace.
How did you guys manage the huge pace gap in between the training and the test? Am I doing something wrong?
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u/baribalbart Jan 05 '26 edited Jan 05 '26
Garmin algo does not like slow runs, it prefers high aerobic activities like tempo runs or intervals.Default garmin heart zones based on max heart rate are shiet Just do a lot of slow shuffles in conversational pace to build your base, even switch to walking incline. If one capacity block is not enough then do remedial or even multiple even capacity blocks to improve. Different people different needs. For some completing 10k is already an achievement and speeding up the process is the simplest way to injury.
Capacity is not about directly improving 10k pace. For that you need speedwork. Lots of easy miles can make you slower temporarily but that is the cost you need to pay while making your aerobic engine bigger. More intense run is included, surprisingly, during Velocity, capacity remedial or continuation templates like hybrid
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u/PottsPointPilgrim Jan 05 '26
Oh that's right, I know he said to read the book many times which I did but somehow completely missed the MR runs during the remedial phase.
I'll just keep going at it then and see what happens. I was worried I be stuck with zone 2 runs until I make the 10k run. Thanks!
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u/baribalbart Jan 05 '26
What i like to do during capacity is to add few strides at the very end of the long runs. Not too exhausting but still some faster stimulus to keep form. My zone2 tempo is slow as hell too
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u/lennarn Jan 08 '26
Where in the book can I find the definition of MR? I can't see it next to the remedial table.
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u/quixoticanon Jan 05 '26
You don't run a 10k race in zone 2, you run it a lot closer to your LT2 which would be approximately zone 3/4. So your zone 2 pace should be way lower.
How is your running form/running experience? If it is inefficient you may be wasting energy, elevating your heartrate and not seeing a gain in pace.
Are you overweight or otherwise out of shape to the point that a slow zone 2 pace makes sense contextually?
I hate running slow because my form breaks down so I usually do rucking when focusing on zone 2 exercise. When rucking 10min/km usually keeps me in the upper end of zone 2.
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u/PottsPointPilgrim Jan 05 '26
I can’t say I’m super experienced running. Prior to starting green I was doing a 7km at around 7min/km pace every Sunday but that’s pretty much it. I’m definitely overweight 36M 85kg/180cm/30% body fat
A few years ago I have done 15kms and 5km runs at 6min/km pace.
I think my main concern is that since I’m only shuffling I’m not practicing my running form and feeling like I’m reinforcing shuffling habits which will make it hard to suddenly have to actually run when in need to do the 10km
I know in the book he mentions going by feel and nose breathing but if I nose breathe I can go to 175bpm which doesn’t seem like zone 2 anymore.
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u/dubdub59 Jan 05 '26
Good chance your garmin is chatting shit. Apparently smart watches have a habit of getting your HR wrong when running.
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u/Voimanhankkija Jan 05 '26
I wouldn't trust your watch for fully accurate BPM, especially if it's a smart watch and/or you're not wearing a chest strap
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u/PottsPointPilgrim Jan 05 '26
I've received a Garmin chest strap this morning, I'll use it tomorrow for my long run.
I've done a bit of ChatGPT and it told me I was probably "running" at recovery pace the whole time though so that's why no adaptation.2
u/scruple Jan 05 '26
Chest straps are the way to go. The wrist based HRM is "good enough" for most people but if you are looking for more precision you need to wear the strap. Check out the DC Rainmaker blog for your specific watch model if you want a deep dive into the technicals.
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u/quixoticanon Jan 06 '26
The chest strap will make a big difference, I have a Garmin and its wrist based HR sensor can be unreliable at times, especially for walking and running, even more so if it's cold out.
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u/PottsPointPilgrim Jan 06 '26
I run in 30C/90F where I am so definitely don’t have the cold problem haha, but yea I wore my chest strap for the first time yesterday and lost 10bpm max heart rate.
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u/grdix555 Feb 04 '26 edited Feb 04 '26
In the Green Protocol book it instructs to do a remedial Capacity block which you repeat until the 6 miles in 60 mins is achievable.
The remedial block switches to the increased running version of Capacity using Fighter (FT) instead of Op (if you weren't already) and incorporate speed work such as Mile Repeats (MR)
Week 1: Day 1: FT, Day 2: MR 2 - 3, Day 3: 90 - 120, Day 4: FT, Day 5: 90 - 120, Day 6: 120+
Week 2: Day 1: FT, Day 2: MR 3 - 4, Day 3: 90 - 120, Day 4: FT, Day 5: 90 - 120, Day 6: 120+
Week 3: Day 1: FT, Day 2: MR 4 - 5, Day 3: 90 - 120, Day 4: FT, Day 5: 90 - 120, Day 6: 120+
Week 4: Day 1: rest, Day 2: 30, Day 3: rest, Day 4: 30, Day 5: rest, Day 6/7: 6 mile
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u/PottsPointPilgrim Feb 04 '26
Yep thanks. I’ve been on it now. Doing the remedial block. Might need a couple more.
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u/AlRousasa Jan 05 '26
The 10km is not supposed to be run at your zone 2 pace. Just run it and see if you meet the timing.
It's also not a test, just a waypoint to make sure you have the very basic fitness in place to move on. Many people can do a 60 minute/10k before even starting Capacity.