Reply to Target heart rate 12-3-30

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[quote=Anonymous][quote=Anonymous][quote=Anonymous][quote=Anonymous][quote=Anonymous]One of the most under utilized heart rate zone is zone 2. most professional runners do most of their training in this zone. This is about 60-70% max. [/quote]

NP.  I am starting a training program for 10k and one day is an easy run.  For me to stay in zone 2, I'm running at 4 MPH.  That doesn't feel like a workout.  It feels like a recovery run.  Is that right?  I can do 5k at 11:30 pace and that feels like a great workout for me.  Thank you.[/quote]

The main purpose is to build your aerobic engine while avoiding injury. All that said, newer runners get fixated on all this nebulous zone 2 business while not doing the volumes that are likely to result in injury anyways. And “zone 2” has 6 billion different definitions anyways.

For your long run, my advice is that it should feel relatively easy. But not so easy as to be walking when you are able to run a 5K at 11:30. Don’t overthink this stuff. At its base, the purpose of the polarization is to work on your engine and avoid injury.

I would also advise doing some strength training that is running specific. Particularly glute training and even more specifically glute medius training. You might also work on glute activation drills if you feel like you are not effectively using your posterior chain.  [/quote]

PP here I'm not a new runner, but I am newish to running, and I do a lot of strength training already.  Incredibly, I have never ever injured myself running or exercising, and I do some intense exercising *knock on wood*.  Last year I got to 5 miles and I got bored so I started lifting weights.  I'm pretty strong now.  I do think I overthink my running plans and usually start a run with a goal.  I rarely don't meet the goal.  I do want to get to 10k this year.[/quote]

Sounds like you are on track! Just listen to your body and follow your program and you will do great. Running and this incline program OP posted about are good examples of things that volume will make significantly easier. Unless somebody has a really out of whack walking or running form or some sort of predisposition to injury.

I started running again non-stop for 30 minutes the first time since college in July of 2021. I am now in ~1:30 stand alone half marathon running shape.

There is a running academic center at UVA. I know they have a good meta analysis study concerning running injuries that classifies runners based on number of years of experience and injury frequency, among other things. I will see if I can find that at some point and post it on this forum. [/quote]

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