Heart Rate Training Optimizes Your 5k Training Program

Saturday, November 28th, 2009

By: SubmitYOURArticle.com Article Distribution

Are you looking for a 5k training program? When you start looking you see many program offering beginner programs and advanced programs. What is interesting is that most beginner programs are too many miles for the average beginner. The key to effective 5k cardio plans is for every person to have their own heart rate profile. With optimal heart rate training every workout will be optimized for the greatest impact for your results. Heart rate training is for advanced and beginners; the difference is the heart rate profile not using a heart rate monitor.

6 Miles Fast…or not

Friday, November 13th, 2009

6 miles fast is what the workout called for today. I decided to through in a little speed play or fart lek into this, but found out that after a week of little rest, this was the wrong call. I quickly felt drained after mile 4. I ended the last .64 miles walking and my heart rate never dropped below 76% of MHR which was a bad sign from everything I have read about heart rate training and rest.

I am going to look for an article that talks about checking for proper rest using heart rate training after I post this and I will post it later for all.

An Affair of the Heart – Heart Rate Training

Thursday, November 12th, 2009

Today was a rest day and the wife’s birthday. So no workouts to post about, but in keeping with the last article I shared, I will stick with the heart rate training theme:

An Affair of the Heart (Rate)
By Bennett Cohen

Running your workouts too fast results in tiredness, burnout and injury. Running too slow provides an inadequate stimulus to your system for improvement and will prevent you from reaping the desired training benefit. Training with a heart rate monitor is an easy way to ensure that every run is being conducted at the proper pace. Monitoring your training intensity by heart rate is easy and can be done with any type of run on any route.

35 Minute Tempo Run

Friday, October 23rd, 2009

Today’s workout was a 25 minute tempo run. I started this run with a 5 minute warmup. During the first 5 minutes I started out at 6mph and increased by .1 every 15 seconds until I reached 5 minutes. It just so happened at the 5 minute mark is when I reached tempo pace for my heart rate (86-92% of max).

I kept increasing the speed by .1 every 15 seconds until I went over the the max tempo heart rate (92% of max). At which point I decreased by .1 every 15 seconds until I was back within tempo heart rate. Once in the tempo range I should have maintained for only 15 minutes, but went to 25 minutes in tempo zone.