I recently bought a heart rate monitor from www.heartratemonitor.co.uk (and very good value it was too by the way) and received a free booklet on HRM training byKen Maclaren. He defines 6 training bands, the hardest aerobic one being 80%-90% of max. For me this equates to 165-183 bpm. Ken recommends sessions of 20 minutes at this level (altough he says that may take some building up to) and states that athletes at the top of their sport would train at this level for about an hour. I always thought this effort level was anaerobic but I am keen to start training at this intensity. At the moment I am approximately a 45 min 10k man and I tried a 5 mile run with 3 sets of mins at this level with 5 min jog recovery and got through OK. Does anybody have any advice on how I should progress my training to increase my fitness at this level?
Does anyone know of any 10k races in the coming months around the chesterfield/Sheffield area (also Leeds)? I have looked on this site but there don't seem to be that many suitable I'm sure there must be loads that I don't know about.