Zone 3 5K Run: I have trouble with Zone 3 runs... - Bridge to 10K

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Zone 3 5K Run

Jools2020 profile image
Jools2020Graduate10
32 Replies

I have trouble with Zone 3 runs! My heart rate goes up quite quickly, so I have to slow down considerably to make it work. My love of running negative splits then takes over, so that’s what I usually end up doing, giving up completely on staying in Zone 3!

I thought back to when I was newer on my running journey and how much the longer, slow runs helped with my stamina. Today, I decided to be firmer with myself about the negative splits. Let the splits fall how they will and stick to running slowly. Slower than slow if I need to!

So that’s what I did. Shorts and tee shirt on, sun visor (rain was forecasted, although didn’t happen). Out the door and on my warm up walk. I realised I was so engrossed in my plan that I had forgotten to do my warm up dynamic stretches, so I had to stop and do them!

It was a struggle to keep in Zone 3, especially during the second half of the run, but slowing down worked for the most part. I only had to slow to a walk once, going up a particularly steep bit. The rest of the run, if I encroached into Zone 4, I just slowed right down. Usually at the start of the last km on a 5K run, I’m already flagging, but today I wasn’t. I was still running in Zone 3 and could have carried on. I decided halfway through the last km, though, to take off the breaks and speed up! Couldn’t help it! I always feel the run has ended well by finishing strong and today was no exception. I actually saw 5 something for a few seconds on my watch! 😊🏃‍♀️🐌 👍

Next week I want to have a go at 30/30 Jeffing, but at the weekend I will do a longer run in Zone 3.

Happy weekend running 🏃‍♀️🏃‍♀️🏃‍♀️👍😊

Horrible Splits 😂

9:03, 9:12, 9:08, 9:22, 7:30

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Jools2020 profile image
Jools2020
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32 Replies
RunWillie profile image
RunWillieGraduate10

Think I told you those negative splits get addictive 🤣 Well done for getting out there and keeping in zone 3. Happy Jeffing ❤️🏃‍♀️

Jools2020 profile image
Jools2020Graduate10 in reply toRunWillie

Yes, you did! It’s my Negative Splits gremlin. 😈 He keeps whispering in my ear when I’m trying not to do them! 🤣

RunWillie profile image
RunWillieGraduate10 in reply toJools2020

🤣Just keep getting out there. There’s no bad run ❤️🏃‍♀️

Instructor57 profile image
Instructor57Graduate10

Well done Jools , you can't resist that faster finish 🤣Well done on getting out there again , I gave in to the duvet Gremlins this morning 😴🤣

Jools2020 profile image
Jools2020Graduate10 in reply toInstructor57

Thanks, Ian. No, I can’t resist that faster finish. It was my reward 😊.

SueAppleRun profile image
SueAppleRunGraduate1060minGraduate

That so seems like a good idea keeping heart rate low, my recent runs have been split between zones 3 & 4 and are more enjoyable, I will follow your lead and plan a slow 5k tomorrow, today the intention was there but the legs weren’t willing, the 7 hours in the car yesterday might have something to do with it Happy weekend, you should feel good about yourself after your run

Jools2020 profile image
Jools2020Graduate10 in reply toSueAppleRun

I do feel good after that run. It was so comfortable, just like the early days. Sometimes it pays to step back a bit and you can see the whole picture. My stamina has suffered and I want to build it back up again for the next HM run! 😊

SueAppleRun profile image
SueAppleRunGraduate1060minGraduate in reply toJools2020

Our early days were awful! huffing and puffing and Willow limping bone, I’ve read a lot of posts about slowing down and it’s encouraging, i’ve always bought though we are so slow to start with but realise we are a lot faster than we used to be, I love that you had energy left for a strong finish

Jools2020 profile image
Jools2020Graduate10 in reply toSueAppleRun

I was definitely very slow to start with, but got faster naturally. Like you. I’m going to spend a few weeks extending my weekend run, running in Zone 3. It felt good! I could have carried on longer if I hadn’t increased pace for that last half km. I really want to run for longer again, without exhausting myself in the process!

SueAppleRun profile image
SueAppleRunGraduate1060minGraduate in reply toJools2020

Good luck with your training, it feels like a good plan, we always set off too quick but i’m making a plan for tomorrow’s run thank you

Jools2020 profile image
Jools2020Graduate10 in reply toSueAppleRun

😊👍🏃‍♀️

Grannyhugs profile image
GrannyhugsGraduate10

Well done achieving your zone3 run, my aim is always to stay out of zone 5, even after recalibrating my zones😂 happy running 🤗

Jools2020 profile image
Jools2020Graduate10 in reply toGrannyhugs

Thanks, Grannyhugs. Yes - I kept out of Zone 5, even with the burst at the end! I did encroach into Zone 4, but only just and I then slowed down to get my heart rate down again. Happy running to you, too 😊👏

Beatlesforever profile image
BeatlesforeverGraduate10

Well done! And that final k, brilliant, I can just picture you running all your frustration away😆 I'm having trouble staying in zone 3 atm even though my pace is probably slower if anything. Maybe it's the humidity, I really can't cope with it 🥵

Jools2020 profile image
Jools2020Graduate10 in reply toBeatlesforever

Thanks, Beatles. I really did run my frustrations away this morning. Yes, my heart rate zooms up if it’s humid. This morning it was actually OK, I didn’t even think about it being warm. Now I need to run for 3 times a week! It’s time to get back to it! 😊👏

GailXrunning profile image
GailXrunning

Love all the planning and recalibrating… even if it makes you miss your warmups or end a slow run on a blowout final sprint. I think we learn that varying our approach is good. Without a watch I’ve no idea which zone my heart is in (maybe I’m living in blissful ignorance)!

Jools2020 profile image
Jools2020Graduate10 in reply toGailXrunning

I’m good at modifying my plans 😂! It doesn’t really matter about a watch. I could regulate my runs by feel and they would be pretty much the same! As long as I can easily sing along with my music, I’m running at the correct pace for the exercise - but I have to be strict with myself!

GailXrunning profile image
GailXrunning in reply toJools2020

😂 And I’ve no device telling me my fitness age. Mind you, you’ve done brilliantly with that stat.

Jools2020 profile image
Jools2020Graduate10 in reply toGailXrunning

Only because I know how to play Mr Garmin’s game! 😂

GailXrunning profile image
GailXrunning in reply toJools2020

😂👌♟♟♟

Birdlady64 profile image
Birdlady64Graduate10

Well done Julia - but you just can't help yourself with that last km can you? 😉

Jools2020 profile image
Jools2020Graduate10 in reply toBirdlady64

Thanks, Diane - you’re right, I just can’t! 😂

Maz1103 profile image
Maz1103Graduate10

I've been trying to keep my heartrate down too. At 5.30am in the cool I can do nearly 3k very slowly in zone 2 and then another in zone 3...then I have to run at snail 🐌 pace to keep it down. I can see improvements though. Nice to feel fresh at the end!!

Jools2020 profile image
Jools2020Graduate10 in reply toMaz1103

Yes, much easier to keep the heart rate down when it’s cooler! 😊

Kat332zz profile image
Kat332zzGraduate10

Z3… that should be no problem 😉 my plan called for a 135min run in HR Zone 2, ah well it was a nice walk😂. On a serious side I’ve tweaked my max HR on Garmin, using my actual max HR that I’ve recorded on one of my harder runs, I have also thought about using my VO2 max “age reading with the 220-age formula which would give me a better chance at those lower zones, not sure about the higher ones though!

Jools2020 profile image
Jools2020Graduate10 in reply toKat332zz

I think I was in zone 2 for the first half km! Wow, that would be really hard. I’ve tweaked my maximum heart rate in Garmin already, using one from a run where I was working hard! I suspect it should be tweaked even higher. I found a few different formulae which are often wildly inaccurate in older people like me. I’m just leaving it as it is now.

LottieMW profile image
LottieMWAmbassador

Well done for managing to slow down!👍🙌🏼👏🏽

I look at my Fitbit when I get home…I’ve not thought of looking at the heart rate whilst running. I prefer Strava stats…so although it’s linked to Fitbit, I only get the pace zones on Strava, unless I record on Fitbit…but then it all gets duplicated 🤦🏻‍♀️…anyway, I would think that pace zones and heart rate zones are the same thing 🤷🏻‍♀️

Jools2020 profile image
Jools2020Graduate10 in reply toLottieMW

Yes, I think that the endurance pace zone is similar to heart rate Zone 3 - i.e. easy conversational pace. I’ve only noticed pace zones since you posted snapshots of them! 😊

LottieMW profile image
LottieMWAmbassador in reply toJools2020

I’ve only started looking at them since people (you) have started talking about HR zones 🤣

Jools2020 profile image
Jools2020Graduate10 in reply toLottieMW

😂

Those are still fast times for staying in zone 3! I think I'd have to walk to stay in zone 3 😅

Jools2020 profile image
Jools2020Graduate10 in reply to

You think? I did have to walk once but it was to slow my heart rate down, not because I was tired ☺️

I’m already looking forward to my next Zone 3 run! 👍😊

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