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Heart Beat: Finding Your Threshold Heart Rate
By Joe Dunbar on 05/06/2000 10:55:31
How to establish your ideal rate for threshold sessions
point, press the store button on your HRM (or tell your partner your rate)Speed increase should be about 2-3 seconds per 200m (or 0.5km/h on a treadmill)Keep going until you cant increase your paceJog gently afterwards to cool down graduallyPlot your
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Heart Rate Training: Threshold Runs
By Joe Dunbar on 05/06/2000 10:51:31
Threshold work is an essential part of any serious training schedule - and using a heart rate monitor is the easiest way to make sure you get the intensity right
monitor comes in.Speed is often used to regulate threshold sessions, typically at between 10K and 10-mile pace. However, this can be hard to judge, especially when the terrain and/or environmental conditions vary from one session to the next. Whats more
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The 7 Key Ingredients Of Mile Training
By Joe Dunbar on 06/05/2002 09:40:15
How to beat the four-lap challenge
out of your back door tomorrow, or youre more likely to end up limping to the physios couch.1. Quality sessionsBeing of a shorter duration and a higher intensity, miling requires a greater amount of anaerobic work than races of 10K and longer
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Heart Rate Training: Intervals
By Joe Dunbar on 05/06/2000 10:50:31
Interval training is proof that your heart rate monitor has some limitations. However, used in the right way, it can still keep you on the right track
this with some speed, you need to turn to interval training.In an ideal world, you'd be able to use your HRM for every kind of training, but it's less than perfect for short intervals. Imagine running 8 x 1-minute reps with three-minute recoveries. Unfortunately
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The Alternative RW Mile Schedule
By Joe Dunbar on 06/05/2002 09:46:27
An adjustable 2- and 4-week schedule for faster runners
-minute runs followed by three-minute recoveries.Pace B is your 5K pace, about three seconds a lap (10-15 seconds a mile) faster than Pace A. Recovery time should equal running time.Pace C is your mile or 1500m pace, about three seconds a lap faster than Pace B
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Heart Rate Training: Coming Back From Illness
By Joe Dunbar on 05/06/2000 10:52:31
If you've never been ill or injured, you're in a minority of one. For the rest of us, here's a valuable guide to using your heart rate monitor to get back to speed
running at normal speeds when coming back from injury. He recommends that they keep the intensity down, so heart-rate-controlled base running for the first few efforts should be the key. As you gain fitness, your pace will pick up within your heart rate
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Heart Rate Training: Monitoring Your Progress
By Joe Dunbar on 05/06/2000 10:54:31
Your heart rate is a reliable means of measuring your improvement
to recover after each session. Typically, you would record the time it takes your heart rate to drop to 120, or 100 if your training heart rates are usually much below 150. As you get fitter, your recovery time will drop, though naturally it depends
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Racing With A Heart Rate Monitor
By Joe Dunbar on 05/06/2000 10:49:31
Data from a heart rate monitor can help you optimise your race performance - but you have to be careful how you go about using it
-competitive training sessions. Racing is clearly different from ordinary fast running, and it's largely because in a race, your heart rate is affected by more than just the amount of work your body is doing. One of the major influences is thought to be arousal
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Heart Rate Training: Find Your Maximum Heart Rate
By Joe Dunbar on 05/06/2000 10:56:31
Developing a training programme involves measuring just how hard your heart can work - but it's not as simple as you might think
for cardiovascular fitness development. For example, if you are 40, your estimated MHR would be 180 (ie 220-40). You can then calculate training heart rates from this, using a formula such as 70 per cent MHR (which would be 126).Its quite simple, but unfortunately
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