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Training advice

Former Member over 8 years ago

I could do with some training advice if anyone is available to offer it,

First off a bit about me -
I'm 35 years old
Max HR 188 tested recently (by myself using a test from the Polar website and also by reviewing some recent runs)
Lactate Threshold 171bpm pace 4:44
I train 5-6 times a week and run perform a variety of training - crossfit, long runs, intervals, hill training

I've started a training program that has multiple runs to be performed in Zone 2 heart rate. For me my 935 sets this to 113-132bpm. Looking at https://philmaffetone.com/180-formula/ I should actually be running these training sessions at 140bpm which for me would be Zone 3.

At first I was unable to keep my HR below 132bpm to run in zone 2 but with some practice I've now been able to achieve it albeit at 7:32/km pace. Reading around I can understand the importance of trying to improve my fitness at these low heart rates.

I'd appreciate any advice you can offer.

0 webvan over 8 years ago

HR based training can be tricky as the MaxHR is hard to determine (see the many VO2Max thread for Actual MaxHR and Current MaxHR). The "hard" number for running is what you achieve in races and that's what Daniels uses to calculate the training paces that will help you progress. Do you have any recent race results ? In that case just plug them in here : http://runsmartproject.com/calculator/ to get your TPace and IPace that will be the bulk of your 20% training, the rest is going to be easy running, between 5'45 and 6'00.

Garmin's LTHR pace looks promising as a "hard number" outside a race but so far I've found it to be too low for me. Anyway with a 4'44/km TPace you should be able to achieve a time of 46'15" in a 10k race.

0 Former Member over 8 years ago

HR

I am doing 80/20 training and I am sticking to my HR to control my intensity. I have the same problem you mention with hot weather and humidity and the only way to control my HR is to slow down even more.
For high intensity workouts (zone 4 & zone 5), I am using pace, as recommended by the book due to HR lag.

In the Garmin my zones are defined by %LTHR, taking advantage of the lactate threshold feature the watch has.

Summer time does't help because it put more stress in your body. There is a 80/20 Running group in Facebook which you may want to join where you can ask questions about the method and get guidance from people who has more experience in the plan.