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The sample of data below is from a 5k I ran in Boston. If you’ve done the work, there’s nothing to fear. Race day is a day you either dread, or can’t wait for. For these runs, I start out at a comfortable pace around 6:30-6:40/mile, and pick it up to about 6:20/mile towards the end.ġ2 Running Recovery Tips from Emma Kirk-OdunubiĮlevated heart rate close to max while running a race.
#Mile repeats rest time how to
Going faster than needed during your tempo runs will ultimately detract from your training, because you’re not learning how to maintain composure in a threshold state, and you are increasing recovery time needed. These runs are the trickiest, because it’s easy to want to go faster because you know you can, but that’s not the point. Here, my heart rate is usually around 160-170 bpm. Physiologically, you are running at your max threshold before your body starts generating more lactic acid than it can handle to reconvert back into energy. The goal for this workout is to stay in a hard, but comfortable zone without feeling totally gassed at the end (the way speed intervals often feel). The Workout: 4-mile tempo starting at 6:30/mile, cutting down to 6:10/mile The Progressive Run (Heart Rate Zone: 85-88%) Some people may feel comfortable at different paces or heart rates, so it is important to pay attention to cardiovascular effort relative to your max (here’s more on how to calculate your maximum heart rate).ģ. My WHOOP data shows which zones my heart rate fluctuated between, and gives me reassurance that I wasn’t pushing my body harder than I needed to be (I stopped twice to stretch and grab water, hence the dip in HR). It felt comfortable without feeling lazy. In the chart below, my long run lasted about 90 minutes and my heart rate averaged 139 beats per minute. Mentally, they teach you how to be patient and how to settle into a smooth, relaxed (but not sluggish) pace. These runs build your endurance, allowing you to sustain aerobic movement for extended periods of time. During these runs, I should feel relaxed and able to hold a light conversation. For instance, I run 45-50 miles per week. Your long runs should be approximately 25% of your total weekly mileage.
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The long run is a sacred time of reflection. It’s a perfect way to cap off a tough week of training and spend time alone on the roads thinking about everything from existential life questions to what kind of donuts you want for brunch. Often coined as the “Church of the Sunday Long Run,” running longer distances on Sundays is a quintessential part of the running culture. The Long Run (Heart Rate Zone: 70% of Max) The following four runs are crucial to any competitive runner’s training plan, and should be monitored appropriately to avoid overtraining and maximize fitness goals (for beginners, I also highly recommend hiring a coach and joining a local club for support and running resources).ġ. I use the data to reassure that I’m doing the right things, and to incorporate additional days of rest if I notice my body isn’t recovering properly. WHOOP takes a lot of heavy lifting off my plate. Day-to-day recovery before and after tough workoutsĭepending on what kind of run I’m doing, my heart rate monitor data is going to look very different.Time spent in REM and Deep Sleep (crucial sleep stages that aid in recovery).
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Daily nuances and long-term trends in heart rate variability and resting heart rate.Time spent in specific heart rate training zones.If you’re looking to start running and boost your physical activity, WHOOP can be a great tool for monitoring effort ( strain) and recovery–two things that runners can easily underestimate.