Interval HR range

RedB

I'm currently training for the Limerick marathon and do a weekly club track session that has included 10 x 80 secs on a few occasions this year. I'm now just getting to 400m in that time which is pushing it for me. The session is supposed to be at interval pace within a range of 90-96%Hrmax and while my max HR just scraps into the range (163bpm=>91%), my average HR during the splits is only 145bpm which is only 81% approx.

On non-speed training runs my average is 135-140 and I'm aware that everyone's HR ranges are different.

My main question is - During intervals such as above, is it the max HR which is supposed to reach the 90-96% range or the average HR?

Is my low avg HR a sign of lack of relative fitness or speed? Looking at the Daniels Training Tables, they give HR ranges for various distances which I originaly took to be averages, especially for the longer distances. However, that doesn't make sense for the shorter distances as it shows the mile as being run at 100%HRmax which couldn't occur as an average? So, does it switch from being an target for your average HR to target for your max HR once you're in the lactate threshold zone? Its academic to a degree as obviously I go as fast as I can within the interval sessions but I'm just curious as to what's 'supposed' to be happening on the HR front during the interval sessions. I have gotton faster at them since starting so I'm covering more distance with a slightly lower average HR.

tunguska

I wouldnt get too much into it RedB, I mean the lads back in the day ran without heart rate monitors, garmins, vo2max tests etc. and they knocked out 2:13 marathons, 48 min 10 milers. They just ran and let the effort they put in do they talking.
Rarely wear a heartrate monitor myself, just do intervals as hard as I can and next time, try to better that.

T runner

RedB wrote: »

I'm currently training for the Limerick marathon and do a weekly club track session that has included 10 x 80 secs on a few occasions this year. I'm now just getting to 400m in that time which is pushing it for me. The session is supposed to be at interval pace within a range of 90-96%Hrmax and while my max HR just scraps into the range (163bpm=>91%), my average HR during the splits is only 145bpm which is only 81% approx.

On non-speed training runs my average is 135-140 and I'm aware that everyone's HR ranges are different.

My main question is - During intervals such as above, is it the max HR which is supposed to reach the 90-96% range or the average HR?

Is my low avg HR a sign of lack of relative fitness or speed? Looking at the Daniels Training Tables, they give HR ranges for various distances which I originaly took to be averages, especially for the longer distances. However, that doesn't make sense for the shorter distances as it shows the mile as being run at 100%HRmax which couldn't occur as an average? So, does it switch from being an target for your average HR to target for your max HR once you're in the lactate threshold zone? Its academic to a degree as obviously I go as fast as I can within the interval sessions but I'm just curious as to what's 'supposed' to be happening on the HR front during the interval sessions. I have gotton faster at them since starting so I'm covering more distance with a slightly lower average HR.

Hi VO2 Max reps should be done at 3k to 5k race pace.

Your max HR probably only scrapes into that range because your rest is too long. What is your recovery time? If you take 25-30 secs rest you should be hitting target HR for longer and longer in each rep.

For a marathon Interval pace should probably be 5k race pace.

Can you do a 5k in 16.40? If not you are running at faster than interval pace.

Sounds like the recovery may be too long

RedB

T runner wrote: »

Hi VO2 Max reps should be done at 3k to 5k race pace.

Your max HR probably only scrapes into that range because your rest is too long. What is your recovery time? If you take 25-30 secs rest you should be hitting target HR for longer and longer in each rep.

For a marathon Interval pace should probably be 5k race pace.

Can you do a 5k in 16.40? If not you are running at faster than interval pace.

Sounds like the recovery may be too long

1 min recovery and approx 23:00 for 5k :rolleyes: Hoping to go 3:45ish for Limerick

So I guess I should be going slower but with less recovery. Its a club session for a range of people so its probably not particularly suited for marathon training at the moment.

Ceepo

Have to agree with T runner if your current 5k race time is 23.00 min's your running your 400's way to fast, as t runner said 80 sec for 400 = 16.40 pace,
I would suggest building up to something like 20 x 400 in no fester than 95 sec of 30 - 40 sec rec. This will seem very slow at first but at rep 18 you will be looking for a few seconds extra recovery.
Been able to run the first 400 in a marathon will not be of much benefit to you,
It's not about how fast you can run them more about quantity and being consistent with training,
For a marathon maybe consider doing something longer reps and doing some of your long runs at target pace, example 6 ml at normal pace next 10 at target and 2 ml easy = 18 ml run. This might seem tough but you will reap the rewards later,
Hope this is of some help