Advice please

[Berksrover]

I have an ambition to run a half marathon, I haven't entered one yet, but have got a HM training schedule from McMillan via Strava, I haven't really started it yet, but have been looking at the suggested training paces and the associated heart rate ranges. The information I put into the race pace calculator reflects what I have achieved i.e. 10k in about 65 mins and a target time of 2 hrs 15 minutes. For an easy run, it is suggesting times of 6:57 - 7:26 per km with a heart rate of 60-85%of max, which for me is 97-138. Here's the rub, I can easily run at that pace for longer than the training plan suggests but my heart rate always ends up at max or slightly above and I spend most of the run in the max band. I could slow down further but then my expected heart rate would be lower, am I missing something here, ad a relative newcomer should I expect to see improvements in this over time are there things I can do / should be doing to regulate the heart rate? Apologies for the rambling nature of the post but wanted to provide some facts and figures to give context.

[mountaindreamer Half Marathon]

Interested to see what experienced runners say, Steve... I may rely on a pacemaker crystal and arm movement for my pulse during exercise, so not be too typical, but I can’t imagine ever running with a 97bpm pulserate!

[Berksrover Half Marathon 10 Miles in reply to mountaindreamer]

I find it strange too, i did a treadmill walk this morning, 3.2k in 30 mins, I had a 2 degree incline on but heart rate (according to my Garmin) finished up in the mid 130's

[ancientrunner Half Marathon]

Personally I never check my heart rate. I think if you feel comfortable it should be fine.

[Berksrover Half Marathon 10 Miles in reply to ancientrunner]

Thanks, that sounds very sensible and I guess I do listen to my body, but I am afraid I am a numbers man through and through so I don't think I could ever completely ignore the information, the curse of the accountant!

[misswobble Marathon in reply to ancientrunner]

Me neither. I just run 😁🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️

[Bazza1234 Marathon]

I have run three HM's and also done a LOT of HR training in the past. I see two problems here - First one has to do with the race calculators . There are number of these - well known ones are by Mcmillan, Jack Daniels and Jeff Galloway. There is quite a discrepancy between them all in regards to "equivalent" race times - however I still think that this is the way to go in regards to training . It seems that the equivalent times that you have got from the McMillan calculator for a 10K are what you have already achieved? - have a look also at the other two calculators ( especially that by Jack Daniels here runsmartproject.com/calcula... and see what his projects. You will also notice that the training paces will also vary a little. The runs that will most benefit you for HM training are the easy/longrun paces and the Tempo run paces. Have a play with those form the two calculators and see how you feel about them. There is a huge difference for me between a 10K and a HM - the training longruns for me for a HM were hard and time consuming. For a HM it really is all about spending time on your legs - and hence the slower the longrun the better ( provided that slow pace is comfortable for you) . The second problem relates to HR training -- I REALLY don't like those %'s which are solely based on maximum HR - first of all , you MUST know exactly what your personal maxHR is and secondly they don't take into account your resting HR. It could be for example that a man and a woman have identical maxHR's but the mans resting HR might be 40 while the womans is 70 ( quite typically smaller heart for a woman resulting in higher resting HR's) so therefore their hearts response to exercise will be quite different due to that fact alone. Secondly very few people really know what their true max HR is. SO - I have arrived at the conclusion that pace based training is more realistic ( provided you use the calculator that seems to be most relevant to you) and HR can be considered as a training aid for easy running and longruns( both of which can be determined by running at a COMPLETELY conversational pace)

Have a read of this angio.net/personal/run/hadd... You may have a strong relationship between your 5K best time and your 10K best time - but that relationship may break down completely between the 10K time and an anticipated HM time ( depending on your personal fitness, etc) - or you may find that it holds .

[Tasha99 Marathon]

I also don’t check heart rate. I’m just going to increase 1k a fornight starting with 11k.

[AnnieW55]

I agree with Bazza’s HR comments. I have to say I use my numbers for interest only as they are almost always higher than deemed normal. I typically run at 100% of max for my age according to the charts but this is my normal and I gave up worrying about it a long time ago. I also agree with ancientrunner as I always feel fine at that rate (and can hold a conversation). If, occasionally, Indon’t then I back off a bit.

[Sqkr Half Marathon]

I'm similar to AnnieW55 in that I typically run at 100% of my supposed maxHR, which is about 185 (though it peaks at about 195 if I make max effort) and that has not changed at all in the year I've been running. It sits at that rate whether I'm running at 5.00min/km or 7.00, it seems that's just how I am. The minute I stop running it drops steeply to about 75, with a RHR of about 55. By all accounts this is perfectly healthy, though it doesn't seem to fit into any heart rate based training plans. 🤷‍♂️ I'm sure it's a great way to do things if you fit into the right shaped box but I don't know how many people really do.

[Lordi Marathon]

I don't have any detailed response like Bazza, I can only explain what worked for me when going longer. We are "fit" by the time we start considering hm or marathon plans so my approach was to find a pace that I could easily maintain with easy breathing for 10k. For me it was a pace at around 130 bpm. For much longer runs I ran to maintain that heart rate (approx) as my "run all day effort level" rather than running to a particular pace. In my first marathin last Sunday it turned out that with all the excitement my 130 bpm target became 140+ bpm most of the time - but that happens on race day. I also set an alarm on my watch to warn me whenever I strayed into zone 5 heartrate (auto set by watch) i.e. by going too fast uphills etc. If my fitness continues to improve I may reassess my target ave "run all day" hr depending on if I want to shoot for a pb etc. At aged 55 I'm only ever going to run half of the speed of Mo Farah down hill with the wind behind me though! Everyone is different though, so your comfortable runallday hr may be quite high.

[Whatsapp Half Marathon]

I am also in the group of runners never to have checked their heart rate. I know when I am pushing myself and when I am not. Unless there is a medical reason to do this try turning off the monitor and running by feel. Let your body tell you what it wants.

[HoagyM Half Marathon]

Belated reply Steve, but I am also a numbers man, and check my HR after (not during) each run. Like others have said I am fairly relaxed about going up to / over my max HR, which (being an old git) is around 160. The main reason I check is to see (on challenging runs) if I have been pushing it too much, or (on easy runs) if I'm getting better at maintaining a low HR.

I know that on an easy run I'll be trolling along in the 130's, while on the 10k I did a week or so ago, the average was 155 and peaked at 167 (briefly). I'm happy with that sort of HR. On the basis that I have noted others on here talking about finishing a run gasping for breath with their heart pounding - I pretty much never do that. Almost all my runs finish when I just decide I've had enough and could (usually) have gone a bit further if I'd wanted to.

So not very scientific, but that's my approach.