How do you check your pace during a run?

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  • #16
    mixtape yes that is the way as I know it too with the 5 zones etc. My current training plan e.g. is about 75% of the total training time somewhere between 70 and 80% Hfmax, or the respective paces ( calculated from test runs were you track both pace and heart rate) for stamina and one training that includes intervals of different length and intensity for pace. The intervals may go up to 98% Hfmax, although my heartrate never goes up that high even when I run faster than the pace asked for in the plan...
    Even if no body works exactly like the other it is still a simple truth that you have to run faster to run faster, nobody will significantly increase speed if he never trains for it. If you do that by long jogs or interval training again is a bit a philosophy and preference question.
    The Endurance training around 75% Hfmax is the foundation for pace. Without endurance the ability to run fast will not help much as you will not be able to hold it up for longer periods of time. But all of that training can also be done pace based as the relationship is true in both directions a certain pace equals a certain heartrate so you can use one or the other to control your training, for me pace is easier, but that again is individual preference.

    Resting heart rate should go down with improving cardio vascular fitness. Also your Hfmax should best be tested and not only calculated if you want to use it to steer your training. Hfmax calculators you find in the net can only give an indication, individual values can deviate quite a bit ( my husband e.g. has a Hfmax about 40 beats higher than calculated for his age, so relying too much on a calculated value could mess up your training plan quite a bit)

    Nebulus a friend of mine uses a TomTom watch, my husband has a Polar and another friend uses Garmin all of them are pretty happy with their watches. I found the following blog quite helpful for helping me chose my gear www.dcrainmaker.com

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    • #17
      BusyBumbleBee Wow, lots of new stuff to learn for me here. Nice, keep going! I like!
      Your husband also seems to be a very fit pal! Do you workout together or do you have separate regimes?

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      • #18
        BusyBumbleBee Duuuuuuuude(ette!), you see me puzzled and impressed as well! You have far more knowledge than I have! I never trained so detailed. My knowledge was limited to max heartrate and the 5 zones At least I really tested the max heartrate and it is indeed a little bit lower than calculated.
        Thanks for your explanation!

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        • #19
          Well I am a bit of a geek when it comes to stuff like that, but that is really only classic training theory.
          My husband and I usually do not workout together as he is more about biking, and way more fit than I. He is currently training for a mountainbike marathon in August. He does come running with me sometimes though, as he uses running to compliment biking.
          Great husband that he is, in winter he did it, so I would not have to be out alone in the dark.

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          • #20
            A pace every 0,5km should be perfectly fine. For a beginner, it´s more important to get a feeling for it. Usually people start too fast and need to get a feeling on how slow they need to go to get through a certain distance.
            If you are aiming for 10km the first goal should be to run that distance no matter how slow the pace is.

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