Heart rate zone training

[Curlygurly2]

Well, having read a few posts here and elsewhere about HR training, I downloaded a Garmin plan to my watch. I've followed it scrupulously, well, as scrupulously as I can, and I'm rather surprised at the benefits I've experienced...

First and foremost - vastly improved sleep - I've never slept well, now I sleep up to 9 hours....

Runners high - like being wrapped up in a fleece blanket, not that manic high, something much softer and nicer...

Reduced appetite - I'm not starving after my runs, and I'm happy to run on empty in the mornings.......

I've enjoyed the plan so much that when it finishes in a couple of weeks I have every intention of starting another...

Any thought from others who have followed anything like this?

[Hidden]

👏👏👏👏👏👏👏

Myself and Tasha99 are huge advocates of this as are many others too.

I can go pretty far now feeling absolutely fine, fatigued obviously but my breathing is like I'm walking. I will on occasion speed up the last few miles of a long run and do separate slightly faster runs but my basis is slow and personally it works so well.

I think that people can worry about losing or sacrificing speed but I haven't found this. I can be fairly quick (23 min 5k) so as long as you put in some quick runs here and there then you'll be fine. I'm not really into PB's if I'm honest so try and 80/20 style of running each week and I average about 25 miles a week. Most of this is in Heart Rate zone 2 and 3.

Really glad you have found the benefits and are continuing enjoying running which is everything. Let us know how it keeps going for you 😃

[Instructor57 Graduate10 in reply to Hidden]

Which plan/s would you recommend ?

[Hidden in reply to Instructor57]

If I'm honest I just do my own thing. I have a Garmin 45 watch and know at what pace to run to put me in HR zones 2 and 3. I look to stay around 133bpm or under. Last night I did 5m at 128 av heart rate. Strava records it in zone 2 whereas it is more zone 3 on my watch. I've looked at Maffetone running but it didn't quite work for me.

80/20 is more my thing. I have a rough idea of my zones but unless you get a lab test maybe you won't be 100% accurate. I don't need to be as I know it feels good 😊

I think others may give a better idea but basically slow comfy running is fantastic in my view 😃

[Instructor57 Graduate10 in reply to Hidden]

Yes, I like to do a few slow runs also , I have tried a couple of MAF HR runs but that is so slow it's really difficult,

I also use a Garmin 45, love it 😁👍

[Hidden in reply to Instructor57]

They are ace aren't they? I'm pretty new to it but do like it. I have a 45s as I've got small wrists. Have a look at a couple of your mid to long runs and see where you were in zones 2 and 3 and then just match the pace to that. It's all I do 😆 let me know how you get on with it. I'd love to know.

[Instructor57 Graduate10 in reply to Hidden]

Mines a 45s as well (also small wrists 😁)

I tend to run by pace most of the time as apposed to HR but I will watch it more 👍

[Hidden in reply to Instructor57]

Oh I do too. I have my timer, pace and distance on my first screen and HR on the second. I just try and keep around the pace I know will give me a good setting and check at the end! Good luck 👍

[Curlygurly2 Graduate10 in reply to Hidden]

I was always slow and probably average about 40 mins for 5K, and still get knackered, so I felt I had nothing to lose. I'm going to do the HM plan after this.

[Hidden in reply to Curlygurly2]

👏👏👏👏👏👏👏

Absolutely brilliant. I'll cheer you all the way. You can absolutely do it. Never worry about being slow. You're going great and the milestones on the way to HM will be awesome.

[Curlygurly2 Graduate10 in reply to Hidden]

I've done a HM already 18 months ago, I did run/walk, I'd like to try something different now, and a new plan will keep me occupied over winter!

[Hidden in reply to Curlygurly2]

You are it!! Booooooooom 🥇

Let us know how your next one compares 😃

[Mummycav Administrator Graduate10]

Oooo, Curlygurly2 ...I haven't but I am def interested....what plan is it you've been following...sounds like something I have to try!!😃

[Instructor57 Graduate10]

Sounds interesting !

Which Garmin plan are you referring too ?

[nowster Graduate10]

Just out of interest, which plan was it you followed?

[Curlygurly2 Graduate10]

For those that asked I downloaded a plan from Garmin Connect. Click training on the left, then training plans. There are number of plans you can do - guided/adaptive plans seem to suit a lot of people, I wanted to try HR training, these are self guided. I chose the intermediate 5K plan. Not all watches will be able to download these unfortunately.

[nowster Graduate10 in reply to Curlygurly2]

I had a look at these. Do you know what it means by cross-training?

[Curlygurly2 Graduate10 in reply to nowster]

Cross training is pretty much whatever you want it to be - weight training, pilates, aerobics, that sort of thing. I must admit I did it for the first couple of weeks, then let it slip...

[Jell6 Graduate10]

Yes! I started trying to keep most of my runs in the cardio zone ( Fitbit) and last week, after a few weeks of this I trotted off for over 90 minutes I had set off to do 8km but ended up making myself stop at just over 10.

Amazing 😆🙃

[Curlygurly2 Graduate10 in reply to Jell6]

Did you do 10K in 90 mins? That's amazing...

[Jell6 Graduate10 in reply to Curlygurly2]

I did 10.22 km in 1 hour 33 minutes, according to Strava. So yes, I think so. The amazing bit was that it's the longest time I have ever run for, I usually aim for 30 minutes. I did the bridge to 10km plan and then never did it again 😄. I am definitely planning to go further at some point, which has come from nowhere. Definitely down to slower, more comfortable runs, a revelation!

Not sure about a HM though. Good luck with that!

[Hidden in reply to Jell6]

👏👏👏👏🥇🥇🥇🥇

[Curlygurly2 Graduate10 in reply to Jell6]

That's pretty good! I doubt I could do that distance in that time at the moment...

[nowster Graduate10]

I've set my watch to tell me off when a jog section strays out of HR Zone 3. Sometimes it works, sometimes it doesn't.

[Blackberrypie Graduate10]

Interesting. I've recently adjusted my heart rate zones as they were constantly telling me I was in zone 4 or 5 when I really wasn't - still not quite right but feels a bit better at the moment so perhaps I'll give this a try when I am happier. Do you end up getting slower through the run? I find my heart rate gradually climbs over the duration of a run so presumably this would mean going slower to keep it in the zone towards the end.

[BaddieThePirate Graduate10]

Could you post which plan and how to find it please? I think I should try heart rate running. Would need to get equipment to do it, so just doing my homework at the moment...

Thank you.

[Curlygurly2 Graduate10 in reply to BaddieThePirate]

I've posted abiove...

But - Garmin Connect - training - training plans...

[BaddieThePirate Graduate10 in reply to Curlygurly2]

Ok, thanks. You can tell I know nothing. I’ll make a date with Google. It’s like when people used to ask me to get WhatsApp and I couldn’t imagine what they were on about or how it would work 🤔 Now I wouldn’t be without it.

[davelinks Graduate10]

Sounds good, I may have a go at that..😉