Anonymous
09/15/2023 19:16
Subject: Target heart rate 12-3-30
My heart rate is in the 180s, the very top of my range, when I do 12-3-30.
Anonymous
09/15/2023 14:11
Subject: Target heart rate 12-3-30
Anonymous wrote: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.
I got an amazing result running slower. Highly recommend. Zone 2 is awesome. I do little sprints in higher zones, back to 1 or 2.
Over time I see my pace get better.
Anonymous
09/15/2023 10:59
Subject: Target heart rate 12-3-30
Anonymous wrote:Anonymous wrote:Anonymous wrote:Anonymous wrote: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.
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.
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.
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.
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.
Anonymous
09/14/2023 17:08
Subject: Target heart rate 12-3-30
I need to do the obligatory - DO NOT HOLD ON TO THE TREADMILL comment, because the majority of people who use the incline are holding on to the machine and not doing themselves any favors. No handlebars, no dashboard, no machine holding. Let your arms swing freely, for the sake of your back, legs, core, and your heart.
Anonymous
09/14/2023 15:08
Subject: Target heart rate 12-3-30
Anonymous wrote:Anonymous wrote:Anonymous wrote: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.
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.
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.
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.
Anonymous
09/14/2023 12:53
Subject: Target heart rate 12-3-30
Anonymous wrote:Anonymous wrote: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.
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.
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.
Anonymous
09/14/2023 11:49
Subject: Target heart rate 12-3-30
Anonymous wrote: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.
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.
Anonymous
09/14/2023 09:26
Subject: Target heart rate 12-3-30
Anonymous wrote:Anonymous wrote:220 minus your age is your max. Target hr for cardio fitness is 64 - 76% of your maximum.
12% incline is hard. Depending on where you start physically, you may need to do intervals to get your heart rate down for a bit.
Use this guidance. Without proper testing, which OP isn't even in condition to do now anyways, you can't know maximum heart rate or zones. Just keep it in this range as suggested and you will have success.
Also keep in mind that your heart rate will be affected significantly by air temperature and humidity. Since you are primarily doing this work inside try to keep the room consistent each time and consider getting yourself a fan. I actually need to buy some fans for my treadmill area - thanks for the reminder!
Talk to your doctor first before trying but here is how you can find your true max HR:
Use a heart rate chest strap to get accurate data during the following test:
2 miles easy jog warm up
1 mile at strong tempo pace to bring the HR up
400m at maximum effort
400m where you push harder at every 100m interval to get the maximum HR possible
Find the maximum heart achieved during this run, enter 2bpm higher than the highest heart rate you achieved during this test. We like to enter 2 beats per minute higher because you could probably have pushed a littler harder if there was a gun to your head.
Anonymous
09/14/2023 09:22
Subject: Target heart rate 12-3-30
To determine zone 2 you can use the "talk test" :
The easiest (and yet still surprisingly accurate) way to determine if you’re in Zone 2 is to do the “talking test.” When you’re exercising in Zone 2, you can comfortably have a conversation, but will still sound a little breathy; you’re not able to talk as clearly as when you’re at rest, but you’re still capable of talking.
Physician and health/performance guru Peter Attia has the best description of what this feels like. He says when he’s in Zone 2, he can comfortably have a conversation with someone on the phone for hours, but the person on the other end of the phone would notice that he was exercising.
The easiest (and yet still surprisingly accurate) way to determine if you’re in Zone 2 is to do the “talking test.” When you’re exercising in Zone 2, you can comfortably have a conversation, but will still sound a little breathy; you’re not able to talk as clearly as when you’re at rest, but you’re still capable of talking.
Physician and health/performance guru Peter Attia has the best description of what this feels like. He says when he’s in Zone 2, he can comfortably have a conversation with someone on the phone for hours, but the person on the other end of the phone would notice that he was exercising.
Anonymous
09/14/2023 09:17
Subject: Target heart rate 12-3-30
Anonymous wrote:220 minus your age is your max. Target hr for cardio fitness is 64 - 76% of your maximum.
12% incline is hard. Depending on where you start physically, you may need to do intervals to get your heart rate down for a bit.
Use this guidance. Without proper testing, which OP isn't even in condition to do now anyways, you can't know maximum heart rate or zones. Just keep it in this range as suggested and you will have success.
Also keep in mind that your heart rate will be affected significantly by air temperature and humidity. Since you are primarily doing this work inside try to keep the room consistent each time and consider getting yourself a fan. I actually need to buy some fans for my treadmill area - thanks for the reminder!
Anonymous
09/14/2023 09:11
Subject: Target heart rate 12-3-30
220 minus your age is your max. Target hr for cardio fitness is 64 - 76% of your maximum.
12% incline is hard. Depending on where you start physically, you may need to do intervals to get your heart rate down for a bit.
12% incline is hard. Depending on where you start physically, you may need to do intervals to get your heart rate down for a bit.
Anonymous
09/14/2023 09:07
Subject: Target heart rate 12-3-30
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.
Anonymous
09/14/2023 08:51
Subject: Target heart rate 12-3-30
Thanks-do you know generally what percent of my age based max heart rate I should aim for (or do you mean aim for 70% of max of you x years old and 80% of your max if y years old?)
Anonymous
09/14/2023 08:45
Subject: Target heart rate 12-3-30
Your target heart rate is based on your age.
Anonymous
09/14/2023 08:32
Subject: Target heart rate 12-3-30
I’m trying to do more incline walking and am not quite up to 12/3/30 yet-if you do this workout what is your target heart rate (as a percent if your max heart rate if possible.)