High Heart Rates and Low Speed Running

by Rand C
(Calgary Canada)

What is the way to deal with the pace in the 100 day plan versus the speed outlined there ?

"I have recently completed a 1hr 50min half marathon, chapter three shows I should try for the full under 4hrs. I have a max heart rate of 200bpm (tested).

But my heart rates and the paces do not match up anywhere near what you have shown on the chart in the four hour plan. I am about 1min/km slower at any given effort level when compared to the same heart rates. To Run 5:51/km (effort 1)I would be into the effort 3 category (low 150s)-Likewise at 137bpm my pace would be that of walking quickly.

Does that just mean I am more out of shape than I thought? should I start with a slower plan and maybe move up or should i stick with it and move down if necessary? "

Answer:Hi Rand and thank you for the question.

I've touched on this in two previous posts : heart rate and pace and heart race versus pace

The bottom line is : you want to go with heart rate if you can. I've basically only added pace in there that will be correctly related to the slight majority of runners but this varies a great deal based on previous shape, type of runner etc. But heart rate is always a good tool to go with - for anyone.

However, in your case I would do the following : on your easy runs, when you say you have to walk in Effort 1 - I would instead do these as "walk-runs". Meaning you alternate running and walking (and maybe add a few minutes to them). Say run 3 minutes, walk 3 minutes, run 7 min, walk 7 min etc. In the walking part, stay in Effort 1 but allow yourself a little bit into Effort 2 on the running part.

Later down the road you will find yourself running comfortably in Effort 1 but this is a good plan at the current time and it usually works really well to combine walk/runs like that.

As for your marathon goal, based on your half marathon time I would go with the 4:00 plan and it can always be adjusted if you need to later down the road.

I wish you all the best with your training !

Kind regards,
Marius

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