I've been running for many years but have more recently started to dedicate more time and effort to it. I'm curious as to whether I'm trying hard enough.
I'm in my early 40s.
My resting HR is 50 - 54 bpm
My max HR is 160 bpm
My VO2 max is 61
Half marathon time is generaly about 1.30.
I used to do 20 - 30 miles a week and when I was doing that would do 10k at about 6.20 a mile with my heart rate at about 145. I'm ramping that distance up currently to see what I can achieve.
My question is this....how close to their max HR do people "cruise" at when racing? If I was to run a 10k, should I aim to keep it at 152 - 154? I always seem to ease back, ticking along at 135 - 140, I think through fear of imploding.....or possibly as I'm a bit lazy and unwilling to suffer.
Just wondering what other people do.
I think you're where you should be. If your max is 160 I think it's almost impossible to hold 152-154 for the duration of a 10km.
How did you test your max? I would guess it's higher than 160 if you're thinking your should be cruising at 154 OR your max is accurate and a 140 rate during a 10km race is a good range to be in. (Notsure how long ago you were doing your 6:20 miles at 145 butif it wasn't that long ago you should try and get your HR there and race feeling a little uncomfortable)
Personally my max is 190 and I know I can hold 170-175 for 20 minutes....but to go higher I would blow up on a 10km.
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