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KieranR

How do i become a better runner keeping HR low

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zed    738
21 minutes ago, Bored@work said:

nope. 

I agree.

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AP    1,529
On 14/07/2017 at 8:58 AM, Capt Underpants said:

Real life example.

Haven't raced since 2012 and early this year signed up for Brisbane Mara in 3 weeks. Hadn't done a lot of running during the past 5 years due to injury.

For the past 6 months have been slowly building volume with 80-90% 'easy' low heart rate running.

I regularly do an 11 k loop so comparison is easy. 6 weeks ago at an average HR of 145bpm I averaged around the 5.45 min per k. Yesterday with an average HR of 143bpm did the same loop averaging 5.20bpm.

Similarly on my long run. 4 weeks ago did a 32k loop with an average HR of 150 at around the 5.50 min/k. Last Sunday same loop HR 148bpm ave 5.30 min/k.

Currently running around 75-80k per week with only 2 sessions (out of 6) where I do any speed or threshold stuff. The biggest advantage for a fat old bloke like me is that ability to back up and run the next day.

Next thing will be giving Al Pitman a call and signing up for another IM!!!!!

 

 

 

 

This will be good to see you go round the Brisbane marathon - what do we have 3 weeks? - This is the way to go - this is how I developed my own endurance - my mates laughed at me back in the early 90s - they're all gone now - I'm still in the game - they used to race each other in each long run - the last 10km would become a smash fest - I refused to join them - on race day I would beat them all - I guess I was "just lucky" :lol: 

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Fitness Buddy    588
On Friday, July 14, 2017 at 8:58 AM, Capt Underpants said:

Real life example.

Haven't raced since 2012 and early this year signed up for Brisbane Mara in 3 weeks. Hadn't done a lot of running during the past 5 years due to injury.

For the past 6 months have been slowly building volume with 80-90% 'easy' low heart rate running.

I regularly do an 11 k loop so comparison is easy. 6 weeks ago at an average HR of 145bpm I averaged around the 5.45 min per k. Yesterday with an average HR of 143bpm did the same loop averaging 5.20bpm.

Similarly on my long run. 4 weeks ago did a 32k loop with an average HR of 150 at around the 5.50 min/k. Last Sunday same loop HR 148bpm ave 5.30 min/k.

Currently running around 75-80k per week with only 2 sessions (out of 6) where I do any speed or threshold stuff. The biggest advantage for a fat old bloke like me is that ability to back up and run the next day.

Next thing will be giving Al Pitman a call and signing up for another IM!!!!!

 

 

 

 

You are following a process with intent and sticking to it hence improvement.  

Good work and run well at BM 

 

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Fitness Buddy    588
15 minutes ago, AP said:

This will be good to see you go round the Brisbane marathon - what do we have 3 weeks? - This is the way to go - this is how I developed my own endurance - my mates laughed at me back in the early 90s - they're all gone now - I'm still in the game - they used to race each other in each long run - the last 10km would become a smash fest - I refused to join them - on race day I would beat them all - I guess I was "just lucky" :lol: 

And you can still move through your hips.  You have not developed office hips

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On 7/16/2017 at 1:12 PM, AP said:

This will be good to see you go round the Brisbane marathon - what do we have 3 weeks? - This is the way to go - this is how I developed my own endurance - my mates laughed at me back in the early 90s - they're all gone now - I'm still in the game - they used to race each other in each long run - the last 10km would become a smash fest - I refused to join them - on race day I would beat them all - I guess I was "just lucky" :lol: 

Thanks Al. 2.5 weeks to go. Strangly looking forward to it after 5 years. HOW and Port Mac await next year.

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AP    1,529
5 hours ago, Capt Underpants said:

Thanks Al. 2.5 weeks to go. Strangly looking forward to it after 5 years. HOW and Port Mac await next year.

You're a young man - we have big plans for you B)

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Buggeracup    131

There have been comments regarding HR / RPE so far on this thread but not much specifically on run pace that constitutes 'easy' in the 80/20 concept.

For arguments sakes, let's say someone is currently running a 10KM in 45mins, which equates to 4:30min/km. 

What would be a good pace to run the majority of their easy runs? Should it be around the 5:00min/km, 5:30min/km or perhaps even slower? Would this training speed change depending on the race distance that they are aiming for?

Similarly, what type of run pace would constitute their hard or fast sessions for the above athlete? Should it be faster than threshold pace, so something like 4:10-4:20min/km or even faster but shorter intervals? Or is a 'Sweet Spot' concept like that used in cycling valid also for running - so 4:40min/km-4:30min/km?

 

Good discussions so far.......

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zed    738
7 hours ago, Buggeracup said:

There have been comments regarding HR / RPE so far on this thread but not much specifically on run pace that constitutes 'easy' in the 80/20 concept.

For arguments sakes, let's say someone is currently running a 10KM in 45mins, which equates to 4:30min/km. 

What would be a good pace to run the majority of their easy runs? Should it be around the 5:00min/km, 5:30min/km or perhaps even slower? Would this training speed change depending on the race distance that they are aiming for?

Similarly, what type of run pace would constitute their hard or fast sessions for the above athlete? Should it be faster than threshold pace, so something like 4:10-4:20min/km or even faster but shorter intervals? Or is a 'Sweet Spot' concept like that used in cycling valid also for running - so 4:40min/km-4:30min/km?

 

Good discussions so far.......

There are a number of training calculators out there, I use the Jack Daniels one:

https://runsmartproject.com/calculator/

So for 10km/45 your easy pace would be 5.30 - 5.55 (I wouldn't be going much slower than 5.30 - 5.40 though), 1km interval - 4.15.

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zed    738

a

 

 

 

 

 

 

Edited by zed

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RunBrettRun    1,353

Training under Sean Williams for a goal 10k race i was regularly running 35km long runs avg pace was 1:15 per k slower than racepace.

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AP    1,529
11 hours ago, Buggeracup said:

What would be a good pace to run the majority of their easy runs? Should it be around the 5:00min/km, 5:30min/km or perhaps even slower? Would this training speed change depending on the race distance that they are aiming for?

I would say between 5 and 5.30 would be good - if it's a hotter day - go slower - work on run efficiency (good technique) a lot to be gained by having the best technique and good aerobic development 

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