A form of enforced run/walk 10K

A form of enforced run/walk 10K

I did a 10K "run" this morning - easily, at an easy pace. I wore my el cheapo Aldi Heart Rate monitor and set it so that it beeped at me if I went above 130 BPM and also beeped at me if I went below 125BPM. I am unsure of my absolute maximum heart rate - but I suspect it to be somewhere around 155-160, so the 130 BPM that I set the HRM to as a maximum for the run, should have kept me within the aerobic zone ( below the lactic threshold) .

I discovered that even when running at a comfortable easy pace with my breathing well under control, my HR wanted to go above 130 BPM - so at that point I walked until it fell back to the lower limit of 125BPM.

The end result was a comfortable and easy 10 K training run at a pace of 8:04 per K. I think I will consider this to be my current fitness level at 10K for now and will do this same run once per week for the next month or so (after we come back from 2 week hols) and see how the results change. Eventually I should be able to increase my pace while maintaining the same HR numbers and/or increase the HR numbers a little until I reach a "race" pace.

The last time I did a 10K training run - I did it non-stop at a slightly faster pace of 7:50 per k -- but I was "wiped" at the end of that. With today's run, I was even able to do three 100 metre "pickups" at the very end of the run. I think that I am definitely going to continue with this HRM training over the longer distances once per week, and simply "go for it" for my weekly Zombies Run 30 min and my usual weekly Parkrun .

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14 Replies

  • That sounds really interesting Bazza. Do let us know how you get on. Did you ever find a solution for your HRM dilemma - I want to do something similar to you but want a combined HRM and distance monitor.

  • Which particular dilemma was that?? I have lots of them!!:)

    A dilemma could be which "proper" GPS/HRM watch to buy - in which I think that probably I may opt for a Garmin Forerunner 15 - seems to have averything I would "need" - a Garmin 620 is too pricey for me.

  • That's the one I was thinking of :-) I am being gifted one of my choice but don't know what to go for. I found the separate HRM chest strap uncomfortable when I trialled a friend's model.

  • Sounds like a good plan. My HR is always at my limit and I keep meaning to set my watch for a hr zone - maybe I should take your idea and do that once a week

  • I believe that I can now just "feel" that this is going to be right for me under present circumstances. I did use it a bit when doing the early C25K intervals -- but at that time, I only had to start running and my HR jumped to around a million BPM. At that time, I was mainly interested in just finishing each weeks task - so I disregarded my HR and just did what was asked for - somehow I succeeded in finishing each weeks tasks.

    But now , I am into running for much longer - both distances and times - and I want to cover long distances easily and comfortably. I cannot do that by myself - as I have discovered that even when my breathing is well under control, my HR is till too high to allow me to do these longer distances without too much stress.

  • Thanks for posting, that's really interesting. Sounds like a good plan.

    I had been pondering the purchase of a hrm myself and you appear to have just sold the idea to me!

    Mind if I ask how much you paid for yours? And what are they like as a breed, is it something you basically wear as a watch?

    Happy running :-)

  • The ALDI HRM is a watch - which if you don't like using as a heart rate monitor, you can use as a timepiece-- note that I didn't say a fashionable timepiece. :) Mine cost me $20 here in Australia - I think I saw a price quoted somewhere in the UK of 12 Pounds??

  • verrry interesting! The 10k training programme that I have embarked on includes interval running and I feel so much more comfortable with the long distances now, but I still feel like I am cheating during the walks!

    But the long runs can get tedious now that it gets dark early here - I am used to looking at scenery to take my mind off the run - so a HRM challenge sounds like it might be a way of distracting those gremlins in my head that tell me to go home and curl up in front of the fire ; )

  • Think of it like this -- IF C25k had gone in a different direction - eg did not just place emphasis on running non-stop for 30 minutes , but instead had continued the intervals that we had all grown to love :) until you could run for 90 minutes (or maybe 15 klms) - what would you think about that ? Would you somehow still think that you were "cheating" or that your physical endeavours were not "worthy" .

    In fact, learning to be able to run for 30 minutes non-stop is only just one endeavour we can do.

  • Hi Bazza, following your comment about continued intervals, I just started the BUPA 10k for beginners prog today (back to Week 1 Run 1) and I was allowed to walk in the middle of 2 x 15 min runs! What a treat!

  • Bazza, did you used to be a Science teacher???

  • Nah -- retired Naval Electronics Engineer Officer.

  • Hmmmm ... it shows, in the nicest possible way, Mr Analysis-Personified! :-)

  • Heart rate monitors are a fantastic way of keeping an eye on your progress and preventing you from over doing / under doing it. My problem with them in the past has been the chest strap. They really are a pain in the ass. They can also be uncomfortable if you have to wear them tight to get a good reading. It was too much of a faff before setting off (not to mention licking the salty pads :)

    Anyway a couple of months ago I invested in a TomTom Runner Cardio. It is a GPS watch with built in HRM. You don't have to wear a chest strap with this device you just wear it as a normal watch (maybe a bit tighter). The sensors are on the back of the watch and detect your pulse from the wrist. The GPS is very accurate too. Functions are easy to scroll through when running via a "D" pad or 4-way square pad even in the rain (I have had issues with 2 Garmin watches operating them in the rain). The only setback for me with this watch was the price. I paid £200 for mine from Amazon. I believe Currys are doing them for £190 at the moment (my friends just bought one on my recommendation). It is easily the best running watch (I also use it for cycling) I have had.

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