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Help me break 1:50 in the Half

Discussion in 'Health & Body' started by gamelan, Jun 30, 2009.

  1. marc237

    marc237 Senior member

    Messages:
    2,381
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    Apr 4, 2004
    I'm all about intervals too (run 1 1/2, at 1h41m, with my longest run at 1h20m before that), and all about heart rate measurement as well

    Once a week, go for a long, slow (heart rate < 140 bpm) run. ~3-4 weeks before, you want to do that for 1h50m

    At least once a week, get on your treadmill: ~7mph, 7% incline, and strap it on for 1m30s - 2m00 (your HR should be 170-190bpm, the higher the better). Then jog until your HR gets to ~130 (the quicker it does it, the better in shape you are). Repeat ~4-6x

    Think about cross-training? Spinning classes have really helped me.


    Overall a very sensible plan. The only suggested tweak is to adapt the HR to your own needs. Individual HRs are quite variable. The charts are little more than averages. Accordingly, either use HRs that make sense for you or try the breath method of measuring intensity of training.
     

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