# Long Run

10 messages
20/08/2004 at 10:25
Just wondering if anyone could give me a guide as to what % heart rate i should be doing my long run at?

At the moment i'm doing 2 * >70% short/medium runs and 1 tempo run at 80-90% but i'm unsure where the long run should fit in, i was thinking 70-80%?
WildWill    pirate
20/08/2004 at 10:40
i sometimes go lower for long runs to help build aerobic conditioning and base
20/08/2004 at 10:42
I would say that the long run should be your slowest weekly run - perhaps 65-70%. I'd probably run the two short/medium runs a little higher - 70-75% but keep the tempo run between 80-85%, not taking it as high as 90%.
20/08/2004 at 12:10
Please can someone remind me what calculation I do to work out what my HR should be at 60%, 70% etc.
20/08/2004 at 12:13
1) Max HR minus resting HR.
2) Calculate 60%, 70% etc of the figure you got from (1).
3) Add resting HR back in.

And Bob's your auntie!
20/08/2004 at 13:58
Thanks, that's great, just need to measure my resting HR now.
24/08/2004 at 14:38
thanks for the advice. i'd like to feel a bit more of a kick in my short-med runs and go further in my long runs so that should help.
04/09/2004 at 23:28
The advice I have seen at the Sports Coach website suggests 75% HRM wihc is optimum for fat burn and aerobic - I think - it is all quite confusing but there are some good calculators and equations there that will help to get the best MHR, RHR etc - they are slightly different from the 220 - age formulae and I think probably more realistic.
05/09/2004 at 00:54
Mel-B you should calculate your maximum heart rate properly not rely on a formula. Then use Mink's calculation.

Ariana- runners world mag had an article that stated you should start your run 5 beats below your target heart rate and end up 5 beats above it. This is because your heart rate will rise as you run (think it's called cardiac dift) so you probably should start your long run at 65% and end it at 70%.
05/09/2004 at 22:50
NeverMind - there seems to be so many ways of doing the calculations, and all with almost the same results that it is really difficult to know what it right and what is wrong.

The 5 beats thing sounds sensible - where are you getting all this from by the way ??

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