Optimum heart rates for racing

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12/01/2007 at 12:28
Oh yes answer to Scriptor,a long run is 25-30% of your overall weekly milage ie 40 miles a week overall would mean a 10-11 mile long run.
12/01/2007 at 13:39
thanks Mark, but I actually meant how long for your suggestion to find my MHR - "The best way is to find a nice hill thats long and steep and do reps up it." We have some pretty long hills around here! so, a couple hundred yards, half mile....? or in minutes?
12/01/2007 at 14:15
Oh yes how silly of me to miss out the main part of the equasion. The reps should last a minute each. Any less and you dont get the heart rate high enough any more and you get tired and your heart rate goes down anyway.
12/01/2007 at 14:57
Thanks again Mark, I'll have a go tomorrow.
12/01/2007 at 15:04
Heart rate in races is a poor guide as adrenaline etc have a big effect. I remember some research done that suggests there's little, if any, variation in heart rate between distances in races.
08/12/2008 at 21:11

I've followed this with interest...like slow runner I have been using an HRM recently (lucky enough to have been lent An S725 for a few months (but that's another story)) and have found that naturally,  I have been running at an average 154/158 BPM.

I measured my MHR against a half-mile long, two-hundred foot high hill about halfway through a nine-mile run and It came out at 184 BPM. We do have the longest hill in the UK sea-level to 2300 feet in six miles, which is a very nice run but I figured pushing myself up the little one after a good few miles would give a fairly accurate result. I'm 44 and have been running for about three months now.

This means that without meaning to (without HRM) I have been naturally running at about 80/85% max Heart Rate.I'm hoping to do a half-marathon in the spring and have been looking at the traiing plans and they all recommend running at 60-75%MHR. Im already doing 10+ miles at weekends and 6-8 miles before work every other day, do I have to do slower runs?

I feel that it will be harder for me to run slower...does this make sense to anyone?

08/12/2008 at 23:37

Hello Angus and welcome to RW

It will be harder at first to run slower mainly because your body is used to the pace/rate you currently run. But with patience and peserverence you will get there. Don't expect instant results

You have a few good advantages on your side you are a relatively new runner so you will continue to make improvements for many years, but you have to train smart.

Yes do the slower runs but not all at the same pace mix it up a bit but  do keep the majority of your runs at an aerobic pace. We are in the season now where most peple build their pace lots of aerobic runs with perhaps once a week anaerobic session, fartlek hill reps etc

You seem to have built up to a few miles already that looks good. Do this and come spring time i can see you running a good time for your half

You have to be careful not to do too much fast stuff, as this can invite injury you don't want that Once you have built a big enough base for you you can add faster stuff. But don't be in a rush to do so you can get by and run good enough times for a long time on pure aerobic work

Sorry i've been rabbiting on Any further questions just ask

09/12/2008 at 00:08

Thanks for the encouragement

Every answer seems to bring out more questions...but I'll keep asking until I understand, that's usually my way

If running at my present effort (80/85%) gets me nine-minute miles; how will running at a lower effort rate (60-75%) help me to improve my time? I guess I'm thinking I'd like to be able to run seven/eight minute miles: too ambitious maybe

Ah...just read Mark McFarlanes last post...aerobic fitness

I think I'll give it a go...longer, slower.


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