Hi nce, am a bit of a newbie to HR running myself (just finished 6 months of it) but it sounds to me as if your RHR and MHR might be wrong? care to share?. Most people I see starting HR running have to walk at sub 70% at first. I used to use WHR but am following HADD and that works best using MAX HR (even slower at 70%).
Do you have any running history or just starting out?
IMO you can use HR effectively for easy runs, and maybe tempo and marathon pace runs as well, but you come unstuck with intervals. 3 x 2M @ something like 5k pace? Yes, clearly that's nigh-on impossible (or your 5k pace is quicker); the fact that you're comparing it to paces you are familiar with should tell you that you're better off doing these sorts of sessions according to feel. If you did manage to complete 3 x 2M with even pacing at a hard, but not impossible effort, I can guarantee you that your average HR would be a few beats higher on the last rep than on the first one. Much better to have completed the session than to blindly follow someone else's stats and give up because they're not working.
I'm not even sure about some of the other stats. For easy runs I will rarely go over 70% max, maybe 75%. If it isn't feeling as easy as it should, slow down... And there again, what you're basically doing is overriding what the HR programme is telling you to do with what your body tells you.
The simple answer is thst it is probably the heat that is making the runs feel harder, as Overheating makes your whole system work much harder. Your stats seem very different to mine in terms of heart rates vs slower paces but we all different. I can'do any faster than 10min miles at 70% of working heart rate, but i can do hilly park runs in less than 21 mins with an ave hem of 173 and max of 180ish.
I don't think there will be linear progression between speed and hr though, so it is difficult draw aw conclusions from the stats.
This is why I think HR is only really useful when you're getting beyond shorter distance efforts, i.e. from continuous tempo runs upwards. On a typical long tempo or marathon pace run, my HR for the first mile will be ~7/8 beats lower than the average for the rest of the run (even after a couple of miles' warm-up); hence you're much better off getting used to working to the right level of perceived effort, then once you're into your running you can keep an eye on HR to make sure it's an even effort.
You can then use this in the race itself; by the time you get to race day you should have had lots of practise of race pace, so you can ease yourself in over the first couple of miles before checking that HR has stabilised. If you try to hit a prescribed HR straight off, you'll probably start off too quickly.
Obviously you need to allow for the fact that you'll always be feeling more uncomfortable in the last mile than the first mile, but that's half the art of good pacing. Once you've got an idea of what paces you should be running for your given level of fitness, you can use your km splits as a cross-check. If it feels about right, and is about the right pace after 1k, this'll tell you more than whatever your HR has managed to creep up to at such an early stage.
Nce - just so we are reading from the same page, 3 x 2miles @ 10k pace doesn't seem right on week 2 . Have the sessions loaded up correctly. Later on there is a 3 x 2KM session on some of the variants. 3 x 2M is the sort if session I built up to over a few weeks for 10k training.
I can't see any 3 x 2 milers on the written version. That sounds a bit manic so early in a training schedule. I did see some 4 mile runs with the middle 2 miles @ 10k pace.
As has been said, focus on the effort level on reps. Heart rate will lag and rise throughout, so don't try to hit the heart rate targets early on.
Best advice I can give, is sit back, look at the plan, and work out if a) It has downloaded and scheduled correctly, and then b) is it realistic for you. There is nothing more demoralising than being unable to complete sessions.
I suspect a) in this case
Definitely heat. All your capillaries will have opened up and you'll be pumping far more blood than usual. Leading to higher heart rate for slower paces.
For LSRs I'm aiming for about 75% max and last Sunday's 19miles was a killer even at very slow pace (for me).
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