Nobby, what is a correct pulse rate for long runs? I'm over 45 and ran for one hour last weekend at just under 130BPM, is that about where it should be for the duration of 2-hour runs?
Nobby, what is a correct pulse rate for long runs? I'm over 45 and ran for one hour last weekend at just under 130BPM, is that about where it should be for the duration of 2-hour runs?
I don't know if I've ever seen Nobby talk about HR. Maybe he has. I know for sure (from HRE) that Lydiard himself wasn't a fan of HRMs or training by HR. Silly old man. ;-)
You'll probably get a wide variety of opinions about what HR you should shoot for. But if you want to train by HR, you first need to know your actual maximum HR, not some estimate based on age (for example, I'm 42 and my HRmax is ~ 166, but a 53 year old buddy's is still over 200).
If you know your HRmax, and you want your long run to be "easy," then you should keep HR below 70-75%. Of course, not all 2+ hour runs need to be all easy, so you might work toward some different HR range for part of the run.
I know that's probably not very helpful, in that it's not a very direct answer, but there it is anyway.
thank you
whatever your max, 70-80% of it are good zones to be in for all your training.
Don't forget that it will probably increase gradually over the course of the run, due to dehydration-induced "cardiac creep." Roy Benson has written several good pieces on this phenomenon.
MarathonMind wrote: whatever your max, 70-80% of it are good zones to be in for all your training.This is simply not true. Strong aerobic running, for a well-trained athlete, will be in the range of 80-90% HRmax. Faster work during interval sessions will bring higher HR values.
JImG wrote: Don't forget that it will probably increase gradually over the course of the run, due to dehydration-induced "cardiac creep."
This phenomenon can be reduced by training. You can get to the point over 3-4 months of good training where you can sustain a constant pace (close to marathon pace in this example) at 87-90% HRmax for 10-12 miles.
In fact, once you've got to that point, you are an aerobic beast, ready to start some faster/harder training and sharpen toward racing.
allrighty then
MarathonMind wrote:
whatever your max, 70-80% of it are good zones to be in for all your training.
That explains why you only run 3.30 for a marathon
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