Target heart rate and a formula
http://exercise.about.com/cs/fitnesstools/g/karvonen.htm
Example from the link above.
206.9 – (0.67 x 23 (age)) = 191
191 – 65 (resting heart rate) = 126
126 * 65% (low end of heart rate zone) OR 85% (high end) = 82 OR 107
82 + 65 (resting heart rate) = 147
107 + 65 (rhr) = 172
The target heart rate zone for this person would be 147 to 172
I came up with a range of 135-158 bpm <<
The target range is roughly the same as other calculations and uses your actual resting heart rate… on a recent run I averaged 162 bpm which is ok and i slowed down to the range in order to get maximum calorie burn and throughput on the run, pace yourself…it also helps when running alone to give me something to manage/distract me from the miles. I will be able to run faster and longer if i manage my heart rate in the range and figure if I get in the habit now when the marathon comes in October, I will be A. Lighter and B.Faster and C.Able to manage the distance more efficiently especially that last 10k…
Some notes for the runners from a recent Bart Yasso email.
REST DAYS AND EASY DAYS: are mostly interchangeable. This means, those following the intermediate and advanced who want to take a zero day on Saturday, rather than Friday, should simply switch those days. However, the quality days (hills and Sundays, which will become long runs) should stay where they are. More on that later in the program. CROSS-TRAINING: isn’t necessarily a bad idea, but should be limited to rest days and easy days. Easy day cross-training should involve sustained aerobic activity like cycling or an elliptical trainer; rest day cross-training should be no-impact activity like stretching, yoga, or swimming. HILLS: The intermediate and advanced schedules call for runs on hills this week. Later in the program, these will become hill repeats, but this week, just pick a run with lots of hills if possible. TEMPO: The advanced schedule includes a Thursday six-mile tempo run. This week, do this by heading out on a six-mile loop. Ten or twelve minutes into the run, pick your pace up to about the pace you hope to run for your half-marathon, and hold it for twenty minutes. Jog in the rest of the loop. MILEAGE: If you want to add miles, the “easy” days are an easy place to do it. Don’t increase any run by more than one or two miles and don’t add miles on Saturday (before the long run). NEXT WEEK: We’ll bump up the miles and start refining the quality runs. Fit Tip |