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
Standfirst: Author: Joe DunbarPics:Issue date: Racing secrets bookletKeywords:uan61-->There arent many mile races in the normal sense of road racing, but many tracks around the country offer open graded meetings in the summer. These are events open
Standfirst: Author: Joe DunbarPics:Issue date: Racing secrets bookletKeywords:uan60-->Training for the mile is something youve probably never dreamt of doing, but the change of focus and the variety in the schedule can be fun, and may also yield
every few minutes as you're running, to get a general idea of your rate throughout the session. You will probably find that, even if you maintain the same pace throughout, your heart rate will rise by 5-10 beats over a period of 30 minutes
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
slowFour-week scheduleDo each weeks days in any order within a hard-easy pattern. DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6WEEK 1 8-10M run Pace A (3 x 5 mins on grass) 4-7M recuperation run Pace B (12 x 400m on the track) 4-7M recuperation run Pace C
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
