Posted: 24/06/2013 at 13:05
Lou - I was aiming for between 70-80%. The "aerobic" zone (according to whatever training article it was I read - I forget which one!) is 70-80% apparently.
I've set 5 zones on my Garmin:
Zone 5: 90-100% (I'd expect to hit that in intervals / race)
Zone 4: 80-90% (I'd expect to be in there for tempo runs)
Zone 3: 70-80% (aerobic zone - for long runs)
Zone 2: 60-70% (recovery zone - for recovery runs)
Zone 1: 50-60% (because there is a fifth zone - I don't think I'd ever use this!)
I was closer to the 80% mark on my run at the weekend, which seems high for going so slow. Perhaps my max. could be a bit higher than the 220 minus age?? I think it could be that I haven't trained slow enough on long runs before so I haven't trained my body's aerobic capacity properly until now - hopefully I'll be able to speed up a bit.
I'm not training to heart rate in any of my other sessions - just monitoring heart rate out of interest more than anything. I thought I'd give it a go on the longer runs, especially as I'm going to try to add some more distance over the next wee while. 15.7 is as far as I've ran since the Loch Ness Marathon last year - I want to build that up to doing 18-20 miles fairly regulalry but I don't want to ruin my other training sessions by doing them too hard because my focus remains 10k but will race some half marathons too.