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Oct 2010
7:21pm, 20 Oct 2010
12,356 posts
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SPR™
5km race with sprint finish is recommended, or undulating XC.
Or better still 1500m followed 30 mins later by 800m ;-).
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Oct 2010
7:35pm, 20 Oct 2010
2,883 posts
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LouLou
Got a 5km lined up in 10days I think... going to a wedding the same day so going to have to make it a quick one!
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Oct 2010
7:39pm, 20 Oct 2010
12,358 posts
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SPR™
Do that then and wear the HRM, make sure you sprint at the end though, with a build up to the sprint. Kill two birds with one stone.
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Oct 2010
8:07pm, 20 Oct 2010
9,381 posts
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Pammie
Loulou make sure you are fairly rested enough so you an give it everything you've got. ie. Don't do any intervals or the like the day before
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Oct 2010
1:50pm, 21 Oct 2010
674 posts
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DrDan
If the AIM of the 5K is to hit maxHR (rather than to race for your best time) then it will be better to make the run as progressive as possible so that the last 1K gets maximal effort and is run faster than 5K pace. I never hit maxHR in a race since too much time is spent at high HR earlier on, before that final "push" ... once there's all that lactic acid around, it will be hard to hit maxHR. I last hit maxHR on the 7th stage of a treadmill test which started at stage 1 with walking and no gradient and then progressed every 3 minutes to a faster speed and greater incline. The first half seemed trivial ... the last stage didn't! The "build up" is really important ... too much too soon and you will not hit maxHR.
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Oct 2010
4:42pm, 22 Oct 2010
676 posts
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DrDan
Today's session wasn't a HRmax test but I guess it shows that getting near HRmax can be hard without hills ... it was a continuous 6.7 mile run with 4 miles of quality on a flat route ... 4x1 mile (each being progressive), so the splits are at approximate 400m intervals. I hit 96% maxHR on the final 400m.
1.35 to canal @ 8:24/m
Mile 1: (6:55)
1/4 1:49 @ 149 bpm
2/4 1:44 @ 153 bpm
3/4 1:42 @ 157 bpm
4/4 1:40 @ 160 bpm
Mile 2: (6:45)
1/4 1:46 @ 158 bpm
2/4 1:43 @ 156 bpm
3/4 1:40 @ 158 bpm
4/4 1:36 @ 162 bpm
Mile 3: (6:46)
1/4 1:49 @ 159 bpm
2/4 1:42 @ 158 bpm
3/4 1:38 @ 161 bpm
4/4 1:35 @ 164 bpm
Mile 4: 6:52)
1/4 1:52 @ 161 bpm
2/4 1:45 @ 158 bpm
3/4 1:39 @ 162 bpm
4/4 1:36 @ 167 bpm (max 170 bpm)
1.35 back @ 8:53/m
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Oct 2010
2:43pm, 25 Oct 2010
11,729 posts
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HappyG(rrr)
Hi there. I feel like I asked this question before, but can't find the answer. Sorry if I'm repeating it.
For "general aerobic" fitness, to replace "normal" runs, steady short to mid length runs (not recovery runs) e.g. 45-60 mins etc. with non running training e.g. bike, rower etc what should be the correct zone to work in (% of Max HR)? 60 - 70% or 70-80% or 75-85%?
I thought 70-80%, not down at the 60-70% level (which is more like "recovery") but that's what I'd like to understand pls. Thanks. :-)G
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Oct 2010
2:46pm, 25 Oct 2010
677 posts
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DrDan
The "problem" is that % maxHR for a particular effort varies massively between different activities. I can work my ass off on the bike but I only ever get to the HR I'd expect on an easy run.
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Oct 2010
3:21pm, 25 Oct 2010
2,109 posts
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Jhuff
HappyG,
Your question unfortunately unveils the problem of why HEARTRATE training is very limited in its value for improving one's running 
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Oct 2010
4:22pm, 25 Oct 2010
11,737 posts
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HappyG(rrr)
DrDan, ah, this was what we suspect/were told (this comes as a Q from the Furman thread, where we're doing bike and rowing as our cross train and we wanted to know what HR to do it at, as a measure of "effort". There is a concept in the training guide of level 3-4 out of 5 for what they call "Perceived Effort" i.e. moderate to hard)
Can you go "too hard" on a bike? If you are thrashing along at max effort intervals, up a hill or as fast as poss on the flat and can sustain it for 45 min session, is it "impossible" to be going too hard, because your HR never goes too high? Or should you "ease back" a bit?
Jhuff - don't understand what you mean. I think "HEART RATE training" (sic) is very beneficial to those following it for running training. But that wasn't what my question was about.
Thanks DrDan (and anyone else who can comment on effort vs. heart rate as regards non-running activities). Cheers, :-)G
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