How long will it take for my HR to come down when training

Training Advice/Discussion High School

9 years ago 06/23/2014 1:33pm EDT

I've been running consistently since early April, one week off the 2nd full week of May. After that it was 20 miles for two weeks and 30 miles the last two weeks and now 30 miles this week too.

I try to keep my runs around 165 in my HR (out of my max 204) and I'm struggling to run 8 minute mile pace.

My question is, how long will it be until I'm ripping off 7 minute miles, assuming that I'm running anywhere from 35-45 mpw the rest of the summer (After this week). I need something to keep me motivated in the meantime because I really don't see the end in sight. And its not like I'm super slow, I ran a 4:40 1600m back in May.

9 years ago 06/23/2014 2:22pm EDT

re: dudo670

What are you trying to accomplish with these runs, and why are did you choose to run around 80% of max?

9 years ago 06/23/2014 2:35pm EDT

re: bigger payday

I tried the HR thing. It just didn't work for me. Maybe you are the same. At that time, I typically ran around 6:40 pace for daily runs. This chart had me doing 9's. It was insane. I tried it for 3 weeks and noticed no difference. I then went to a coach who said drop it, and I began running under his direction, and soon became faster.

9 years ago 06/23/2014 5:42pm EDT

re: dudo670

9 years ago 06/23/2014 5:45pm EDT

re: Randal

9 years ago 06/23/2014 5:57pm EDT

re: bigger payday

I'm doing it because I do not believe in overtraining. As you improve the efficiency of your cardiovascular system, the effort that it takes to run an 8 minute mile becomes the effort needed to run a 7 minute mile.

I know an XC runner who this time 14 months ago was running 80% of his max or so in 7:30 pace, now he does those runs in 6 minute pace and routinely will hit a 5:50 last mile no problem. I'm just using different resources to gather opinions and this happens to be one.

9 years ago 06/23/2014 6:51pm EDT

re: dudo670

You don't believe in overtraining. It's not Santa Claus. Here is some advice then. Go out and run back to back 100+ mpw this week and next at 85% of mhr. Come back here in a month and tell us how you feel.

9 years ago 06/25/2014 12:12pm EDT

re: dudo670

Three things that will make you more efficient

1, Low body fat. Many runners are carrying much more body fat than they realize. Of course I have no idea if this applies to you?

2, Better biomechanics. Most runners don't know how to use their feet properly, your heel should drop twice per stride, once when placing the foot on the ground (regardless of whether you naturally heel strike or forefoot strike) and again just as you push off. The quicker you do this second heel dip the more force you will push off with.

3, Do some running in cool weather as well as warm and you will be a lot quicker. Both are benficial to overall fitness.

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