Precision Running by Coach Roy Benson

This link to a PDF is for those training using a heart rate


I have been mostly running at a conversational pace lately and had intended doing so for the entire duration of our 7 week stay in the USA. I dont really need a HRM to do this except that it is good for long runs as HR tends to creep up too high over longer times and the monitor allows me to keep it down. However where we are currently staying means a long 2 mile uphill in any run that I do and it has been impossible (well - maybe not impossible but certainly not enjoyable) to keep HR down up a 2 mile long hill so I started to investigate possible alteratives to insert into my easy runs to get me up this hill.

Coach Roy Benson talks about "fartlek intervals" in the above book so I have been doing them. Starting off with 15 minutes of easy running (downhill), I have then been doing up to 30 minutes of fartlek whereby I run faster until my HR reaches 90% of HRMAX and then walk until HR returns down to 70%, then rinse and repeat. Depending on the hill gradient at any place, I run sometimes much faster than normal or simply a little faster than normal until my HR reaches 90%. It has made getting up the long hill more "interesting"and enjoyable - plus I can feel it doing me good!!😃

7 Replies

  • Hiya Bazza! Anything to make hills more enjoyable has got to be good. I do admire you for all your research and then putting it into practice x :-)

  • Wow bazza, you are certainly the scientific one amoung us. im learning quite a lot from your posts.

  • Thank for this Bazza. I have been looking for a new focus since doing my HM. I wore my HRM during the race and for the first 7km it's pretty scary reading so it something I wanted to work on. This seems like a great place to start.

  • Thanks for the link!

  • interesting article - thank you

  • Brilliant, thanks Bazza this will be really helpful.

  • As always a useful, interesting and informative post. Have been considering using HRM - have just started researching them. So most timely!

You may also like...