Is 80% max heart rate the slowest pace that will give aerobic benefit? I think I read this somewhere, maybe it was 80% of V02 max.
How much running should be done at or above this pace in a week for someone running 70 mpw?
If you go below for a recovery run, then should it not matter how slow you go, since you are not getting a benefit? So, going slower would be beneficial to save energy and reduce injury risk?
80%? more like 50% I would guess would be the minimum for any real benefit.
Some very good runners go on 9-minute-mile jogs in the morning.
777 wrote:
Some very good runners go on 9-minute-mile jogs in the morning.
who????
Rhode Island rule wrote:
777 wrote:Some very good runners go on 9-minute-mile jogs in the morning.
who????
Anyone who still gets their heart rate over 100 for such an event. Its not about getting the workout in, its about miles, recovery, and loosening up.
But these slow runs are for recovery right? Would they really provide further aerobic development?
In terms of heart rate I think its between 60% and 65% of maximum heart rate that is a minimum for getting any real aerobic benefit. Most serious runners do easy runs between 70% and 75% of Maximum Heart Rate.
** note this as a percentage of maximum heart rate not useable heart rate (max - min) used by some coaches.**
As a VERY rough gauge here are some milestone levels but remember heart rate varies depending on a number of factors (weather, altitude, time of day).
65-80% easy earobic running
80-88% aerobic threshold running
88-92% lactate threshold running
93-97% groove pace running (8k-10k pace)
98%-100% VO2 max pace work
Of course for any of this to be valuable you need to accurately determine what your max heart rate is. Do not rely on a standard formula as those can be of by as much as 20% for some people.
The method I like in determining max heart rate is running a fast half mile to mile (think mile to 2 mile pace) with a long uphill at the end of it, once you get to the hill up your pace into a sprint for as long as you can and as your legs finally give out see what your heart rate is, this is likely your max rate.
Rhode Island rule wrote:
777 wrote:Some very good runners go on 9-minute-mile jogs in the morning.
who????
Well, a lot of kenyans. Can't be assed to find a specific example, but a lot of Americans in the 70s would got for 30-minute shakeout jogs in the morning to loosen up.
Not that 9-minute miles is nessicary, or that it is common. Many elites go out for shakeout jogs, but theirs are probably in the 8:00-mile range. The point is that anything--even 15 minutes at 9-minute mile pace--is beneficial. There is a time to go slow, a time to go short, a time to go fast, a time to go long.
Rhode Island rule wrote:
777 wrote:Some very good runners go on 9-minute-mile jogs in the morning.
who????
Check Nate Jenkins logs. He does a number of his doubles or triples really slow and easy.
i once read an article chroniclizing the training of Paul Tergat (former WR marathon holder...), and the vast majority of his runs started at 9-10min pace for the first few miles.