Heart rate training update

[Tasha99]

Hi everyone. I hope you're all well.

Last week I posted my first attempt at running in zone 3. It was a complete disaster and I was basically tiptoeing along. No idea what went wrong.

However, my second and all other runs have been a complete success! The second run I stayed at 140bpm and but my pace was just under 13 minute miles or 8 min ks. As that week has progressed, my runs at 140bpm have increased in pace and and I'm now in a comfortable plod at around 11:30-12 minute miles or about 7:20 min ks.

I've now got a full 12 week training plan i which my distance per week very slowly increases with a drop back week every 4th. I've done 25 miles and my legs are feeling great. On Thursdays, I do a harder run - faster pace but not all out.

I'm really enjoying running a lot more as it's so much easier and less stessful!

Will it work? Will my pace increase and eventually will I be able to run 10 minute miles at 140bpm? Will it give me a faster 5k pace in the long term? Will it enable me to have a much better attempt at a marathon next year? We'll see. I hope so. I'll keep you posted 😁

[Beachcomber66 Administrator Half Marathon]

All going in the right direction for you Tasha. Slow heart rate/ slower runs as a staple should add to (even) more strength and fewer injuries. Too many quick (quick for me) runs over a short period means IC for me, as I have just demonstrated! I think that you are on for a really good running year.👍

[Tasha99 Marathon in reply to Beachcomber66]

I hope so BC. Thanks 😁 I hope you're well too.

[Beachcomber66 Administrator Half Marathon in reply to Tasha99]

Fine, except for my left knee. Feels much better now so may resume running this week. Maybe the 1k sprint was a bit too

much for me. 😊

[Decker Ultramarathon]

Sounds great Tasha! Glad you have it working. My rates were looking much more reasonable with the HR max adjustments too. Still high, but not crazy high 😊

[Granspeed]

Fascinating. Once I’m back running, I’m going to try this. Will look up your previous post.... Glad it’s working so well for you. 😊👍

[Fran6500 Half Marathon]

I tried my first run trying to stay in a HR zone. I did 5k in total with the first 2.5k in my Zone 2 - had to walk a lot to keep it under the rate required - and then returned using Zone 3. that was slightly easier but still had to resort to walking occasionally to keep it within the zone but was definitely easier than Zone 2.

My real question is, how did this affect your leg muscles (if at all)? I found my calf muscles have been quite sore since that run last Wednesday and when I went out on Thursday, it took nearly 20 minutes before I could run "normally" without the soreness affecting me.

Do you (or anyone else) find this occurs and if so, does it get better with practice?

Can you also point me in the direction of the 12 week plan you have found to continue with this method?

Many thanks for any help and response.

[Tasha99 Marathon in reply to Fran6500]

I'm not having any problems with my legs at all since it's so gentle.

I just made my own plan which my friend looked over for me Xx

[Fran6500 Half Marathon]

OK, thank you for responding. xx