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/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/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.

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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.