Two questions:

kennyb3

1. i have a forerunner 50 but no heart rate monitor, im finding it hard to get hold of the heart rate monitor only. does anyone know hwere is the best place to do this?

2. i want to start adding some longer runs into my training, i run 22:00 comfortably for 5km and 46 comfortably for 10km, what pace should i do the longer runs at 5mins per km (which i think should be quite comfortable) or should i try to actuall add on 20 to 30 more seconds and make them slower to help recovery and so as not to be doing junk miles. i.e what racing flat was talking about, do slow runs slow and fast ones really fast not falling in between.

Advice appreciated

Woddle

Hi Kenny what I'll be trying to do myself is 2 speed sessions and one long run, every other day that I run in the week will be at an easy pace and judging by your times I reckon you should be adding on 90 seconds a mile to your easy pace runs, your long run will be roughly the same pace as your easy runs and once your covering 5 miles at your easy pace there would be no harm in trying to bring it up to 6/7 miles but it depends on what your goals are, I would imagine if your goal race is 10k or shorter you probably don't need to be doing more than 5 /6 miles easy pace and 70 mins for your long run. This is what I'll be trying to do but will probably make my long run about 10-15 miles but thats just because I have one eye on an autumn marathon. Hope that helps.

cfitz

Maybe you could leave the watch at home and just run at a comfortable pace.

kennyb3

Woddle wrote: »

Hi Kenny what I'll be trying to do myself is 2 speed sessions and one long run, every other day that I run in the week will be at an easy pace and judging by your times I reckon you should be adding on 90 seconds a mile to your easy pace runs, your long run will be roughly the same pace as your easy runs and once your covering 5 miles at your easy pace there would be no harm in trying to bring it up to 6/7 miles but it depends on what your goals are, I would imagine if your goal race is 10k or shorter you probably don't need to be doing more than 5 /6 miles easy pace and 70 mins for your long run. This is what I'll be trying to do but will probably make my long run about 10-15 miles but thats just because I have one eye on an autumn marathon. Hope that helps.

sorry i should of put a link to my log, have DCM 09 as my goal. have done plenty of 8 milers and 2 runs over 8 miles - a 10.5 miler and a 13.1 miler - but both of these i ran close to my max for them distances - about 7:40. I think 8:30 a mile works out at 5:20 a km so i might try this and see how i feel.

im an awful man for trying to keep myself slower and running longer. anything over 5mins per km feels quite slow but i guess thats cause im not going far enough

kennyb3

cfitz wrote: »

Maybe you could leave the watch at home and just run at a comfortable pace.

perhaps, but the problem with this could be i dont know how far i ll have gone, which i kind of like to know.

but i get your point, set out to run for an hour and half and just see how far i get at a very comfortable pace

tergat

kennyb3,

For a 22.00 min 5km runner your race pace is 7.04 per mile, putting your easy run pace in the 9-10 min mile zone thats if you can only run 22.00 today in a 5km. Your tempo pace would be 7.30-8.00 min zone depending on length.

Tergat