If I want to use a HR monitor for my easy runs, and if my max is 194, what is the proper HR for slow runs?
- I've been keeping my HR below 148, but that sometimes gets down to close to 7:00/mile pace, which I understand is faster than a 16:30 5K person should run on slow runs.
- Sometimes it feels nicer (more like recovery to run in the high 130s. Is that just a waste of time or is it ok to go that easy?
of course it\'s not only ok but sound like this is your ideal running pace (long runs) for now.
remember, it\'s never a waste to run slowly (you can never run too slowly), but you can easily run too fast. actually, most athletes don\'t achieve their full potential because they run too fast all the time.
What's an HR Monitor? Home Run Monitor? I really don't know.
I wasn't sure. I saw in the Hadd thread that the easy runs should be at 145 HR even at my HR max of 194. I've seen complaints that the pace at that HR is a crawl, but I have the opposite complaint. The 160 sessions are solid at about 6:45 now.
Heart rate monitor.
Shoes wrote:I wasn't sure. I saw in the Hadd thread that the easy runs should be at 145 HR even at my HR max of 194.
Sub-75% or SLOWER, aiming to keep them under 70% over time.
If you're a 16:30 5k guy, keep the easy runs at 7:30 or slower. Elsewhere Hadd said that you shouldn't ever let your easy run pace get closer than a minute to your marathon pace. He has also said that you can't run too slow on your easy days. 75% is the MAX that he'd like you to run on easy days.
easy run hr should be between 65 to 85% mhr, but the 85 should come right at the finish, id say 70-75% mhr,
if i were you i'd run by feel though
I prefer to feel less beaten up after an easy day, so I run 65-70% tops. 75% leaves me feeling battered. 70% leaves me feeling a little worn down. 65% makes me feel slow when I'm doing it, but great on hard days. The best 65% pace I've had in a while is right at 8:00 per mile, maybe a few ticks faster. I'm in 16:30-ish shape, maybe a little faster, probably a little slower.
Shoes wrote:
I've seen complaints that the pace at that HR is a crawl, but I have the opposite complaint.
Of course, depends on age and Max HR..... but if people are complaining about the pace at 145 being a crawl, they are underdeveloped aerobically. Sounds like you are probably properly developed aerobically.
I'm a 17:XX 5K guy. What running easy runs at 9:00 provide many more benefits that running easy runs at somewhere about 8:00? Or any the benefits negligible?
Thanks.