How to define your cruising pace (basic running pace)
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In my last article I wrote about the different calculation methods, which are fundamental to be able to determine the taylor-made heart zones for the different trainings. Still, our motto is: DARE TO RUN SLOW. Slow runnings develop our stamina, and if we have a good basic, we can build up the speed by interval, tempo and hard-effort trainings.
So what you need, and hopefully you already have it according to the first part of the article:
- minimum pulse (through measuring method if possible)
- maximum pulse (through measuring method if possible)
- HRR (based on min and max pulse)
- Karvonen – table (based on HRR %)
Now as promissed – based on your personal KARVONEN – table – I will try to give you the leads in which heart rate zone you should run your different type of trainings:
Your trainings can be defined by the following table:
|Target Heart Rate||Type of training|
|60-70 %||Comfortable, light, base run (cruising), regenerative run, and some long runs|
|70-80 %||Mid-effort run, and some long distance runs|
|80-90%||Pace/Tempo run, hard effort run, Fartlek (the fast parts)|
|90-100 %||Intervals, sprints|
For preparing half-marathon or marathon, hobby runners should run most of their km-collecting sessions at the cruising pace = base running pace.
The Polar training helped to define the base running sessions target heart rate, and the knowledge of the pace defined for that particular target heart rate. As you can see from the above tables, those basic lighter sessions are mainly kept at 60-70%, for more advanced runners at 65-75%.
But it is not just the whatch that can indicate this heart rate zone. If we know our own body, without the watch we should feel the adequate pace, as well.
What are we supposed to feel?
The following thoughts might be swirling around in our heads during a base run:
- this is too slow for me
- I can easily talk – am I doing something wrong?
- with this pace I could run around the world in a day
- I find it difficult to believe that this pace is to my advantage
- so now I have to start calculating again how I will be able to find more time, as this training takes much more time
- I am not even tired at the end
- I can observe my surroundings, and it even feels good to talk
- I think, therefore I am
- I can hardly wait until a couple of weeks, when I am not just plodding around
- the person who made this pulse calculation running up, is not aware of todays rushing world
- it is more difficult to run slowly than fast
- and various other delicacies in any variation…….
To give further help, I will present
a general table for what pulse range to use for various competitions (pace/tempo training):
|Heart Rate %|
The definition for your pulse zones are personal. Among the calculating methods, there are differences, but the measuring method is more precise than the calculating method. When measuring with a watch, the more defined results are thanks to the “wallet – diagnosis” scientific measurements.
It is up to each and everyone to decide, how precise they want to do their training sessions.
However, we may generally state, that by following the rules of heart rate measurements, and with continuous pulse awareness, it is accurate to say, that we can minimize injuries, circulation problems, and most likely we will perform better at our competitions.
It is advisable to measure your resting and maximum pulse rates every 6 months, or at least every year, since our aim is to minimize our numbers. Our aim is to be able to run at a faster rate than the given pulse target. So diminishing the maximum pulse rate, is not only age specific, but is also defined by the quality of your training. Well, that is what we need to concentrate on!