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Nov 2008
11:15am, 30 Nov 2008
4,644 posts
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hellen
Nik, what you will probably find is that you get a bit faster for a certain HR. Our race tmes are fairly similar. I used to do 10.30/mile for sub 70% when I first started on my shortish runs (less than an hour). For my LSRs I aimed for 70-75% and would do around 10.30/mile as well.
Initially I found it hard to go that slow because I was used to do all my runs at around 9-9.30/mile but after a month or so it was OK. Now I tend to do my LSRs sub 70% but at the same pace as before for the longer runs, the shorter ones (around 2 hours) ono a good day are close to 10/mile.
Having said that, when recovering from a marathon or very tierd my LSRs end up being slower or a higher HR.
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Nov 2008
11:20am, 30 Nov 2008
12 posts
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nikaim
Hellen
It,s the 20 milers at that pace which will seem incredibly slow, may take packed lunch and tent with me! From what I have read and heard from yourself and others this will be well worth persevering with.Will have to work on my speed in midweek.
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Nov 2008
11:28am, 30 Nov 2008
4,646 posts
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hellen
you will get used to being that slow though so it wont seem so bad when you get up to 20!
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Nov 2008
11:31am, 30 Nov 2008
13 posts
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nikaim
will try 14-15 miles next weekend- thanks for the advice.
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Nov 2008
11:37am, 30 Nov 2008
6,573 posts
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eL Bee!
nikaim
The LSR is all about aerobic conditioning and endurance. The speed is not important
It's the part of the training that sorts the "endurance to hold the pace for the distance" part of marathon training.
Getting the 'speed' in your legs is what Tempo runs are for
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Dec 2008
5:54pm, 9 Dec 2008
498 posts
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island991
im sure this has been asked by lots of HR newbies, but i havent found an answer with lots of searching.
Ive started using HR zones for training and its fine, i knew the recovery (<65%) and longruns (65%-72%) would be slower than i was doing and thats fine.
But with my steady tempo runs at 73%-80% im running at about 7.40min miles and before HR training i would run these at about 7.00-7.20 pace.
So what i want to know is how am i ever going to get faster?!! I have run 10k at 44min and want to get my 5k time down in to the low 20min, but using HR training im going so much slower.....
do i need to do my tempo runs at a higher %?
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Dec 2008
5:58pm, 9 Dec 2008
499 posts
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island991
doh
it goes on
......recovery(<65%) and long runs (65-72%) would feel slow and im fine with that. But my steady tempo runs at 73-80% are putting me at 7.40min mile pace and i would normally do them at 7-7.20 pace. I have run 10k in 44min and want to get my 5k down into low 20mins.
How am i ever going to get faster? Im so much slower that i dont see how HR training can be usefull.
do i have to change my % for tempo runs??
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Dec 2008
5:58pm, 9 Dec 2008
500 posts
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island991
......recovery(less than 65%) and long runs (65-72%) would feel slow and im fine with that. But my steady tempo runs at 73-80% are putting me at 7.40min mile pace and i would normally do them at 7-7.20 pace. I have run 10k in 44min and want to get my 5k down into low 20mins.
How am i ever going to get faster? Im so much slower that i dont see how HR training can be usefull.
do i have to change my % for tempo runs??
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Dec 2008
6:03pm, 9 Dec 2008
1,338 posts
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Bob!
Mr Parker's Compleat Guide (which is the bible on here) reccomends sub 70 WHR for recovery and 85% + for efforts
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Dec 2008
6:05pm, 9 Dec 2008
501 posts
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island991
would be nice to see that book but it seems to be a little rare!!
but tempo is different from intervals or something so what %zones should they be at?
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Daniels Running Formula. The Definitive Wire.
Jul 2023