🛑Stop ignoring your data ⌚, and start using that expensive wrist computer to optimise your running.
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.
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.
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
Get structure, workouts, and a new PB template for FREE.
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.
1-on-1 Accountability & Guidance with Dr Will.
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.
Enjoyed this episode?
If you enjoyed this episode and the Running with Dr Will podcast. Please, take two minutes to subscribe, rating and review. You can do that on Apple Podcasts right now by clicking here. If you are an Android user, you can follow the podcast on Google or Spotify. Your reviews will help the podcast reach more runners. Thanks heaps 🙏.