As some of you know, I've been spending the last 3 months with this heart rate training program. The first program helped but was very disappointing knowing how fast I can run but was slowed down to keep my heart rate beow 150 bpm. I recently found an article that allowed me to elevate my heart rate to 180 for 5k's but reduce it to below 140 for long runs. I've coupled this with a 3 run/week program and am starting to see some good results now. My 5k time has reduced by approximately one minute in one week's time. I'm sure that the gains won't be as dramatic in the weeks to come but I'm happy to see some improvement.