What percent of max. is your heart-rate while on a long run?

bump

Using a HRM is ineffective and misleading.

Almost thought i posted this in my sleep, obviously I was the guy that said most good runners train long runs closer to 90%. I have seen many pros claim they train at a hr of 140-150 for long runs--they will rarely tell you their max hr because they probably don't know themselves, but since you asked about pros and I don't know many, mostly just good amateurs and retired pros, I can tell you that I watched an interview where salazar claimed galen did a 20 mile tempo run at 4:50 pace and his hr was at 149-150 the whole way, his max is probably 180 (not a complete guess, but i'm not sure) this would put his 90% effort at 162, so he trained between 80 and 90 on his hard long day. Just a bit of weak anecdotal evidence but it is there.

As someone previously said hr training is very individual and you should all be running with a group of friends at their pace whenever possible and if you need more, go out for farther/harder runs at a pace you feel is only slightly straining--the type of thing where you will be slightly sore for the next workout but able to complete it without hurting during the run.

Slower and longer tends to trump shorter and faster in terms of improvement until you get around 80-90mpw for 5k-10k training.

Alan Webb has an insanely high max HR.

In the 250s I believe.

Webb- the ultimate freak wrote:

Alan Webb has an insanely high max HR.

In the 250s I believe.

267 actually

You should do your long runs at 65%---80% of your max heart rate, these are good number. The long run is for endurance only.

I wouldn't limit yourself to that. I see no reason the long run is for endurance only. Would you care to defend your position on that?

I average 75% of max HR for the first hour of a LR and shoot for about 85%, which is marathon pace, for the second half. I've run many 14-milers like that.

On the 7 mile out-leg, start at 70%, warm into 75%, and in the last mile before the turnaround, push to about 80% to open it up. Pause for water.

On the return leg, flow towards a maximum aerobic pace, about 85%, and then, if I'm feeling good, push a bit past that so that I'm more like 87-88% for the last few miles. When I'm trying to peak, I really hammer the last mile and may push to 90% (hard tempo run) or 92% (10K effort).

This can definitely be true.

The point I'm trying to get across is that running a long run at a pretty tame pace of 60 to 70% of max won't hurt you for more difficult workouts in the coming days but will still strengthen your heart tremendously. If anyone else would like to bring some actual science into this thread to backup their claim I'd be really happy to hear it.

In general running easy is very good for aerobic development.

This can definitely be true.

The point I'm trying to get across is that running a long run at a pretty tame pace of 60 to 70% of max won't hurt you for more difficult workouts in the coming days but will still strengthen your heart tremendously. If anyone else would like to bring some actual science into this thread to backup their claim I'd be really happy to hear it.

In general running easy is very good for aerobic development.

This can definitely be true.

The point I'm trying to get across is that running a long run at a pretty tame pace of 60 to 70% of max won't hurt you for more difficult workouts in the coming days but will still strengthen your heart tremendously. If anyone else would like to bring some actual science into this thread to backup their claim I'd be really happy to hear it.

In general running easy is very good for aerobic development.

And in response to this,

1) Galen's max is way higher than 180.

2) A tempo run is run around lactate threshold pace and by no means is representative of a day in which somebody is working at their aerobic threshold and trying to improve their aerobic capacity.

3) Let's try to keep anecdotal evidence out of this because there's no proof or fact or science in anecdotal evidence and it can be very misleading for people who aren't terribly informed on training theory.

way higher? like 190-195? and how do you know?

LJTR wrote:

Galen's max is way higher than 180.

No, it's not. Why would you say that without evidence? If he 'anecdotally' runs 4.50 miling @ 150 bpm then what is your evidence to counter that?

I found the interview.

He says 20 miles 149-150hr 4:52 pace

Skip to 1:58

https://www.youtube.com/watch?v=n5E4Dtq05aE

It sounds like Salazar is giving very specific numbers, not just guess work.

So if Rupp was running at 85% mhr, his max would be about 176. If he was running at 90% his max would be about 166