🛑Stop ignoring your data ⌚, and start using that expensive wrist computer to optimise your running.
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Heart Rate ❤️ running is the easiest way to build your base fitness. Are you using your heart rate monitor to its full potential? 🙄
Here’s a simple, four-step strategy for strategically using a heart rate monitor for your running.
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1. Find your lactate threshold & set your training zones.
You’re likely using the default zones your watch gave you….. And they’re likely WRONG 🤦.
👉 Go run 30min hard, and take a lap at 10min, and the end. The average of the last 20min will be your threshold HR (and pace & power). (My zones calculator HERE)
👉 To hard basket? Use a REAL max HR from the last 6 months.
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2. Create a HR controlled training plan using training zones
Once you’ve set your threshold and zones, you can create an 80/20 training plan to build your aerobic base!
👉 Example: 80% of your running should be done in HR Zone 1 & 2. 20% can be hard Zone 4+.
90/10 is better for base building, but 80/20 ensures you don’t get bored while maximising your RECOVERY!
3. Add specificity with pace and power
Use the 20% hard running to maximise your training time and eliminate your weaknesses! HR gets a bit messy above threshold, so use pace or power for your “fast” intervals.
👉 Want to run a fast 5km? Target Zone 5+ workouts with plenty of SPEED
👉 Need to improve strength? Smash out some hill reps
👉 For example, I need to improve my threshold for an upcoming 10km, so I’ll target long (~1-3km) Zone 5 intervals and short (<2min) Zone 6 speed workouts.
4. Hold yourself accountable
That fancy watch on your wrist does more than upload to Strava 😲.
👉 Check your data after each run. Your easy aerobic runs should be 100% ZONE 1 – 2.
👉 DON’T use average heart rate. Just because your average heart rate was in zone 2 doesn’t mean you spent the whole run in zone 2.
👉 For example, you may have an average heart rate within zone 2, but you ran with a zone 3 heart rate on the uphills and a zone 1 heart rate on the downhills. THIS IS NOT maximising aerobic fitness. It’s nonspecific grey zone ❌.
Work with Me
Are you ready to Reignite Your Running in 2023?
Head to https://link.drwillo.com/reigniteyourrunning to watch my FREE TRAINING – The Ultimate ABCS to Running PBs
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You can steal my formula for smashing mind-blowing running PBs in which I outline EXACTLY how you can put together your own structured training plan with event-specific workouts in LESS THAN 10 MINUTES.
DONE-FOR-YOU Training Plans.
Need help building workouts and putting your training plan together? You NEED one of my $59 twelve-week event-specific training plans.
All workouts are locked and loaded. I outline a step-by-step approach for how you can test your threshold, set your zones, and use your data for effective, accountable, confidence-building training. Best of all, my workouts automatically adjust to your threshold and download your watch, so you’re always running at the right intensity.
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Want me to tell you what to do, check your training, and ensure you smash your goal event? I’d love to help you get to your next finish line with a smile on your face and a PB in your back pocket (and on Strava 😉). Email me to get the conversation started.
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