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Runner's Training Tips: HR Zone

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  1.  
    • CommentAuthorFree Membertthatche
    • CommentTimeJul 15th 2008
     
    tthatche

    I need some help from you expiencied runners... What HR zone should I be running in while training for the marathon.  And what zone should I be in when I am actually running the race? 

    Thanks,

    Tracy

     

     

    • CommentAuthorFree MemberGilly32
    • CommentTimeJul 15th 2008
     
    Gilly32

    Tracy:

    This really depends on your overall fitness level, and your running zones will change based on the distance and/or purpose of your training.  Let me say, generally, that I believe most of your marathon training should be run in zone 3, especially your long runs.  This is assuming your are in relatively fit condition.  Your tempo/interval training will push you into zone 4, of course.  You will want to run the marathon in zone 3 or 4, whichever is comfortable for you (I would certainly start the race in zone 3).

    I'm no expert, but I hope my opinion helps.

    Good luck!!

    Darrell

    • CommentAuthorFree Memberbhbrtn
    • CommentTimeJul 17th 2008 edited
     
    bhbrtn

    I have customized my Zones...but maybe this will help. My MHR is 175 and RHR is 43. Recovery runs are Easy, General Aerobic runs are Moderate to MP finish, Tempo/Lactic threshold runs are HMP to 5-10K finish and intervals are at 5-10K to VO2. I plan to  run the marathon at MP.

    Easy 114-131

    Mod 131-140

    MP 140-149

    HMP 149-154

    5-10K 154-165

    VO2 166-175

    Hope this helps.

     

     

    • CommentAuthorFree Membertthatche
    • CommentTimeJul 17th 2008
     
    tthatche

    Bhbrtn,

     Thanks for the info, the reason why I asked the question is because I can hardley keep my heart rate down in a Zone 3 or MP.  When I run I am almost always running at a 165 bpm or greater, especially if it is above 75 deg.  My calculated zones using the Karvonen Formula are:

    age: 28

    RHR: 56 ish

    MHR: 192

    Z1: 124-137

    Z2: 137-151

    Z3: 151-163

    Z4: 164-178

    Z5: 178-192

    So do I slow down and make my self run in Zone 3?  This is my first marathon and I have been training since the beginning of May.  I would think by now my heart rate would be lower or that it would take longer to become elevated??  

     

    • CommentAuthorFree Memberbhbrtn
    • CommentTimeJul 20th 2008
     
    bhbrtn

    Have you measured your MHR? Warm-up then do 3X800's on the last one go all out for the last 400. That should be pretty close to you actual MHR. My formula MHR is 168 to 172 but I have measured 175. It makes a difference.

    I don't like hot runs...so I go before dawn.

    The reason to stay out of Zone 4 on your marathon is to avoid the buildup of lactic acid...but if you are still aerobic then you may be ok.

    Ben

     

     

    • CommentAuthorFree Memberjunkie_99
    • CommentTimeJul 20th 2008
     
    junkie_99
    well, you can probably get a HR monitor with alarms on it that beeps when you go over the HR you want to run at. Or you can do some crosstraining on a eliptical machine so that you know what it feels like when  you're in your prefered zone.
  7.  
    running.beast
    I'll put my 2 cents worth in.  I've been using a HR monitor for about13 years and when I started I had a hard time keeping my HR low too.  It took a lot of discipline but about 6 weeks later I was able to keep it down.  I would recommend reading Sally Edward's book she has a great introduction with Mike Pigg that explains the physiology behind it and what he did.  I'm 39 and my max is 217 (by stress test on a treadmill), min is 30 and I race around 180.  I usually do my training runs around 158-166 depending on terrain and weather.  Long runs however are even lower finished 11 today and avg 151.
  8.  
    RunningKnows
    One thing to remember is that as you train, your heart rate for a given level of activity will decrease.  It took me about three months after I started training seriously to get my heart rate to go down for a given level of exertion, but since then the change has been dramatic (I'm about 7 months into serious training).  I expect mine to level off a bit soon, but it may be just a little bit early to expect to see a big change in your VO2 max yet.  You may want to consider for now using RPE more than heart rate to guide you until you heart rate response catches up, but this advice IS from a beginning runner (although a beginner who does physiological studies for a living) so take it with a grain of salt!

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