Started 4x4 interval training now that I've got the endurance. So without getting into a training plan, can you just do the HIIT for a certain period of time and switch back to endurance? Say alternating day to day?
From what I read they want you to do both the same day. Think alternating weekly would be good.
From what I read they want you to do both the same day. Think alternating weekly would be good.
iLLt3ck
Well-Known Member
If you run a 5k every week day you can forget about the training plan really. Are you doing this for fitness or weight loss or training for a 10k?
iLLt3ck
Well-Known Member
You might consider a hal higdon 5k novice training plan and not eating after 8p (or a more aggressive intermittent fast)
So with interval training they specify about 80% of MHR which is 140 for 4 minutes then walk 3 minutes and try and settle HR to 110 range. For me I'm hardly pushing and I've only been able to get my HR down to 150's. Is that 140 more for athletic people? My 5k runs I'm usually 180s and I'm breaking a good sweat. I did check my garmin for accuracy on an actual HR monitor and its within a couple.
I sure am feeling an improvement though. Can take in more air and not feel like I'm pushing it.
I sure am feeling an improvement though. Can take in more air and not feel like I'm pushing it.
iLLt3ck
Well-Known Member
Your aerobic capacity will improve as you exercise more and your heart rate will drop as a result. I wouldn't be too concerned about hitting the HRM targets and more focus staying active everyday and loosely following the program to the best of your ability. When I started I was redlining my heart rate on easy stuff so it's expected.
iLLt3ck
Well-Known Member
I did my normal daily 5k yesterday then joined a group for a track work out yesterday 
We did a 1.5 mile warm up then 6x600's followed by a 1.5 mile cool down. I got home and thought to myself - WHY? Aside from the social aspect I'm happy with my fitness so may just join them for longer runs & trail runs.
We did a 1.5 mile warm up then 6x600's followed by a 1.5 mile cool down. I got home and thought to myself - WHY?
Aside from the social aspect I'm happy with my fitness so may just join them for longer runs & trail runs.12:50min/m
Isnt that relative to leg length? Someone with twice the leg length takes half the effort.
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That's true. So I wont eother with bpm. Seems to work well on garmin gives me the vibration alarm
I don’t know if that math checks out, but I’d be interested in seeing someone whose legs are 2x as long as yours. That’s like a fucking giraffe
Everyone’s heart rate is different, so don’t sweat it. Get an idea of what your “normal” HR is, and over time it should go down as fitness improves. I know people who can’t get HR above 120-130. As soon as I start lightly jogging I’m at 140+
yeah I have to push hard to get above 160 even on the crazy hills out here. it really does change from person to person and as you get more experience
I meant its just easier to do the math, twice the stride length with equivalent energy.
Good point. I've been running low volume for about 7 years but I just haven't pushed hard. Also we only get 2 months of good running weather here.
Do you think someone with 6’ long legs will have the same cadence and turnover rate?
wtf canadian measurement. 12:50 meters per minute?
12:50 farthings per parsec.
got the min/m flipped. Its not good
Also why do you guys go from mins/mile pace and indicate distance run in kms?
Oh., 12:50 mins / mile. Gotcha. So you're not sprinting, it is just a jog.
Yeah, if you're in the 180bpm HR and sweating heavy at 12mins/mile, you're likely just out of shape. As you go on, it'll improve.
When I started out about 4 years ago, it took me about a month of running before I could even make it a mile. Then another month before I got that mile under 10mins.
TS
TS
My fat ass hasn’t run more than once a week in 2 months. Ten lbs later.
granted the 7 covid tests pneumonia and other shit should give me a pass
granted the 7 covid tests pneumonia and other shit should give me a pass
Oh., 12:50 mins / mile. Gotcha. So you're not sprinting, it is just a jog.
Yeah, if you're in the 180bpm HR and sweating heavy at 12mins/mile, you're likely just out of shape. As you go on, it'll improve.
When I started out about 4 years ago, it took me about a month of running before I could even make it a mile. Then another month before I got that mile under 10mins.
Not to complicate matters but that was my interval average pace which included the walk
. If I take the average on the run sections they seem to be 10:30, which is probably still not good.