HIIT & still learning: As I have been running... - Couch to 5K

Couch to 5K

134,112 members159,473 posts

HIIT & still learning

Dhiny profile image
6 Replies

As I have been running aimlessly since graduating 2 weeks ago, I thought I would look at a 5k training plan & found the Race for Life plan. On it is HIIT (High Intensity Interval Training). I have done it before but a looooong time ago so thought I would give it a go. Read through an article about it, heart rate should be 85% of maximum as working above this has no health benefits and may lead to injuries. Downloaded a superb app which uses my phone's music, set the limits and went out. Result? It is an excellent interval timer and it has made me realise that I since graduating, I have been running too fast. It has made me slow down my pace and accept that I am running at the correct pace for my age and that running faster at the moment will just get me to the injury couch. I have no doubt that as my fitness levels increase, I will get faster but that at the moment I am being too impatient. Still, at least I have set a baseline and have a goal to achieve. :)

Written by
Dhiny profile image
Dhiny
To view profiles and participate in discussions please or .
6 Replies
Dhiny profile image
Dhiny

I should have said how I calculated my heart rate as that may be useful to you all. It's easy - just deduct your age from 220 so as an example - here's mine.

220 - 55 = 165 (which is 100%) then I calculated 85% which is max heart rate 165 x 0.85 = 140

A check of my heart rate found I was easily getting up to 159 so had to slow my pace right down until I got it around 140 - took a little while but I got there in the end. :)

There are online calculators that will work your max & percentage heart rates if you don't want to do the maths. x

Minimaxi profile image
MinimaxiGraduate in reply toDhiny

I think the equasion is helpful as a rough guideline but for many people (including myself) it is not accurate. Otherwise I'd be running with a heart rate close to a 100 % most of the time :D Just something to keep in mind.

Dhiny profile image
Dhiny in reply toMinimaxi

It just gives an idea & I usually run with a pulse rate of 140. Another way of checking your exercise rate is to check if you can carry on a conversation without being out of breath - if you can't then you're running / exercising too hard.

Dunder2004 profile image
Dunder2004Graduate

Good stuff.

The generic 220 minus your age calculation for your maximum heart rate is, I am afraid pretty much unusable and there is no substitute for actually measuring it. Bear in mind your resting heart rate and your lactate threshold will change as you get fitter. I know a very fit gent in his late 60s who has a maximum HR of 210 for example.

There is always the risk of taking these things too seriously (I am a complete stats geek!) but if you have a birthday (or other special occasion) coming up, maybe lay some hints that you would like a device (Garmin, Fitbit etc.) that has GPS and an in-built optical heart rate monitor. 🎁

Dhiny profile image
Dhiny in reply toDunder2004

Hi Dunder - I'm afraid I too am a bit of a geek lol. I recently updated my Fitbit to one those all singing and dancing Fitbit thingies that has GPS, Heart Rate monitor, etc. Keeping my pulse around 140 - 150 (it's a radial pulse so not quite as accurate as an apex beat count) means I can run without being too breathless. Monitoring my HR meant that today I slowed my pace down because I had a suspicion that I had increased my running pace too fast too soon. All good though, because I went out & ran :D

Dunder2004 profile image
Dunder2004Graduate in reply toDhiny

That's all sounds good.

Running intervals used in tandem with your HIIT (when you feel ready, of course) would be a very effective way of improving your aerobic capacity. Yasso 800's are my personal favourite (repeats of 5 minutes at an easy pace followed by 800m at threshold pace) They are really hard work, though.

Not what you're looking for?

You may also like...

Learning a bit about my own psychology

Rather than listening to Laura I use a different app that I programme with all the intervals & also...
ChrisL profile image
Graduate

And back to earth...

Since graduating I have been on a bit of a high. I've done a few 30+ minute runs and supported my...
tortoisegirl profile image
Graduate

Target time

I got my "target pace" set on my Runkeeper today, what a marvellous thing! I set it for a pace that...

Interval training

Am I the only one in finding interval training really tough? I have been doing 6x400m runs and...

Parkrun - 22:12 - New PB by 16 seconds and finished 5th!

Hi all! I had a much better week running wise which set me up for this weeks Parkrun: Sunday -...
Aftabs profile image
Graduate

Moderation team

See all
Mummycav profile image
MummycavAdministrator
MissUnderstanding profile image
MissUnderstandingAdministrator
Yesletsgo profile image
YesletsgoAdministrator

Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.

Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.