Long run intensity

Training Advice/Discussion General

6 years ago 07/22/2017 1:07pm EDT

400 runner here, forgive my lack of knowledge on distance running, but I have a question pertaining to long run intensity. I do 2-3 "long" runs a week for basic aerobic conditioning and recovery. Intervals and the weight room make up the meat of my training as I'm a sprinter, but what is a good HR percentage to shoot for on challenging distance runs and recovery distance runs. I've been around 85% by the end of the challenging runs and mid to low 70% on the recovery. Too high? Too low? Thanks, again kind of out of my "comfort zone" on this subject

6 years ago 07/22/2017 1:16pm EDT

re: HurdleLife

70% is good for recover runs, you could even go a little easier if you wanted. 85% is somewhere around marathon pace or maybe threshold pace (daniels) if I remember correctly so that's a pretty solid effort.

Overall I'd say you're in the right place, but don't be afraid to play around with it and see what works best for you.

6 years ago 07/22/2017 1:18pm EDT

re: HurdleLife

65-70% of max HR is ideal for recovery runs. Anything above 80-85% is going into the anaerobic end. As a sprinter, I don't know if doing anything below 80% for your runs is beneficial but I'm not a sprint trainer. I would assume the more anaerobic your runs, the better you'll be.

6 years ago 07/22/2017 2:48pm EDT

re: Youngster Joey

Youngster Joey wrote:
65-70% of max HR is ideal for recovery runs. Anything above 80-85% is going into the anaerobic end. As a sprinter, I don't know if doing anything below 80% for your runs is beneficial but I'm not a sprint trainer. I would assume the more anaerobic your runs, the better you'll be.

He already gets a lot of anaerobic conditioning from his normal sprint training, wouldn't the point of the longer easy runs be to hit the aerobic end of the spectrum? OP you have to say what the point of these runs are first, but I presume they're for aerobic/recovery purposes. The main rule of thumb is to do these runs at a conversational pace, meaning you can get out a sentence during the run before needing to take another breath, simple as that. Hope that helps.

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Long run intensity

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