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New at running ...Training Plans

Hey. I started running a few days ago and I use a Forerunner 735XT.
I've set up a train plan (Improve your Fitness Level 1) that I was doing well..
But after my last run it gave me a recovery time of 57hours, with means I can't / shouldn't make the run scheduled for the next day. I agree with that recovery time, since I probably couldn't run 60min in the next day after this 40min training. LOL

Still, I wanted to stick to the training plan, I was thinking of cross training until the advised recovery time ends. But the training plans aren't scheduled / adjusted automatically according to the results you have (Suggestion to Garmin, please). Is there a way to adjust the training plan / calendar to sync with this recovery time?

0 seilogramp over 6 years ago

Personally, I wouldn't pay too much attention to what Garmin thinks your recovery time should be. However, it's possible that your heart rate zones are not correct, so the system believes your latest activity was harder than it really was. Therefore, chillax for 57 hours. :rolleyes: So my question to you is have you figured out what your max heart rate is by some proven method? And I don't mean 220 minus your age.

0 pnobrega over 6 years ago

Personally, I wouldn't pay too much attention to what Garmin thinks your recovery time should be. However, it's possible that your heart rate zones are not correct, so the system believes your latest activity was harder than it really was. Therefore, chillax for 57 hours. :rolleyes: So my question to you is have you figured out what your max heart rate is by some proven method? And I don't mean 220 minus your age.

Nope... I assumed Garmin determined my HR zones... I'm using the watch with the HR from Garmin... I've made the 3 first runs of the training plan...
I noticed it corrected some values in the end of the races and as far I could tell maybe it was vo2 max..

But im still a noob a learning how to get the max of this.. Any suggestions?

0 TrippyZ over 6 years ago

Yes, you should complete a max HR test. Warm up 5 minutes, rest 2, run 15 minutes regular pace then 3 minutes max speed until you need to vomit. The max reached is your max HR.

This will probably auto update in Garmin Connect but you should check that it has as there are occasional sync issues with such things.

0 pnobrega over 6 years ago

I knew that was going to be the painful way.. lol...
I've done 2 runs of 5k and I thought near the end of that I would get near my max HR.. but I've just checked and that got me till max of 172... That's way below what my max was defined: at 182...
Well.. let me try to vomit and see what I get... thanks

0 pnobrega over 6 years ago

and btw, could it be a good idea to change my training method to Percent of Lactate Threshold Heart Rate? I saw it has a 20-30 min guided test and should calculate my HR zones automatically...
Sorry if its a stupid question, but all this is kind of new to me :)

0 Former Member over 6 years ago

Garmin's recovery feature isn't very accurate to be honest. Your body is the best advisor for taking rest.

As far as training in zones, heart rate zones are good, but zones based on your threshold pace are better and a more accurate indicator of how well you trained that day. Your heart rate can easily be affected by a number of things (sleep, caffeine, weather conditions). Also, every run workout shouldn't reach your maximum heart heart. This will quickly lead to overtraining.

I would encourage you to do a functional threshold pace (FTP) test. Run one mile at your hardest consistent effort (a pace you can hold steady for the entire distance). The time you finished is your FTP.

You can compute your pace zones with the following guidelines using your pace as minutes and seconds per mile or kilometer. It is easier to work with this if you convert seconds to tenths of a minute (or work entirely in seconds). For example, 7 minutes 30 second would be 7.5 minutes (or 450 seconds).
Zone 1 Slower than 129% of FTP
Zone 2 114% to 129% of FTP
Zone 3 106% to 113% of FTP
Zone 4 99% to 105% of FTP
Zone 5a 97% to 100% of FTP
Zone 5b 90% to 96% of FTP
Zone 5c Faster than 90% of FTP

LOTS of math. Easiest way is to set up a TrainingPeaks.com account (free), It will set up your pace zones for you. Here's the guide to set up your zones (https://www.trainingpeaks.com/blog/joe-friel-s-quick-guide-to-setting-zones/).

If you have any questions, feel free to reach out to me. I have a YouTube channel where I post lots of informative & entertaining videos that talk about running, swimming, and cycling. https://www.youtube.com/channel/UCcdmF3d8eR5VOQQkZjEQr3g