What should be my HR during 1k intervals/fartlek runs?

42under240 wrote:

I'm 34y and I ran 2:53 marathon in January, but my training is like a roller coaster - I have 2 good weeks and then 4 bad weeks that I don't have energy for nothing, and I run only easy runs.

I'm afraid that I'm pushing too hard in the good weeks and get into overtraining.

When I say "too hard" I mean 120km/week, including 3 workouts that one of them is a long run, which is not so hard, but maybe the HR during my workouts is too high so I'm not recovering well.

For example:

Sunday 15-17 easy (130 avg. HR)

Monday 10*1k/1:30 rest (Avg. HR in each interval is 170. Max is 180-185).

Tuesday 15-17 easy (130 avg. HR)

Wednesday Fartlek: 4min in / 2 min out (165/155)

Thursday 10k easy

Friday 30k, including 3*5k @ 165-180 HR

My max HR I've ever saw is 188.

Is this too hard?

No.

Maybe just go off of HR on your easy runs.

The intervals just go a specific pace in relation faster or slower than race pace. Then review your HR to see if it is where it should be in relation to your pace. If it is way too high then slow your pace down. If it is too low then just speed it up next workout. Better to be too low than too high in your case.