In this article, I want to serve up the meat and potatoes of using heart rate as the primary training guide for a half marathon. For the past 15 years, I have desperately tried to “mask” the explanation for the physical adaptations that occur when heart rate is used consistently in training. They remind me over and over again to use the KISS (Keep it simple stupid) beginning when trying to explain these concepts to my clients. Here at last, I think we have successfully achieved that end.

Before getting into the nitty-gritty, we need two things; First of all, it is a reliable heart rate monitor. I am personally vested with Polar. They have the largest variety of monitors on the market. My favorite model for serious racers is the RS800sd. The reason I prefer this monitor is because of the very detailed information it can provide such as speed, distance, cadence, stride rate, and of course all the data related to heart rate. This monitor is a bit expensive, retailing for around $499.00. If this is too much for your budget, my next best option is the RS400sd, which provides all of the aforementioned details minus cadence and stride rate. There are other less expensive monitors available, as you lose some of the features the price drops considerably. A word of caution; avoid fooling yourself with these valuable features, once you get used to using heart rate while training you will become addicted to feedback, the more the better. As they say “it’s better to spend a little more than you planned than a little less than you should”.

Next, we need to set some basic parameters, namely your anaerobic threshold and your maximum heart rate. Your anaerobic threshold is the line in the sand, so to speak, between the energy systems of your bodies. Also known as your “AT”, the point that defines when you have stopped accessing your fat stores and are now fully drawing energy from your sugar stores. This information is essential because it defines the intensity of all your training.

In a perfect world, to get to this invaluable information, you need a VO2 max test. We run these tests every day in our lab for runners, triathletes, and fitness enthusiasts interested in weight management. This approach is highly recommended. On the other hand, if you are on a tight budget, the next best approach is to employ predictive measures. Unfortunately, a lot of variables can affect accuracy, but it’s easy and it doesn’t cost you anything.

The formula I would suggest is like this; simply subtract your age from 180 to arrive at a baseline heart rate threshold and infuse plus or minus 5 beats per minute based on your current fitness level, for example:

• If you are new to running and this is your first long event, do not count or subtract points.
• If you have been out of training or recovering from a virus, subtract 5 points.
• If you have been running and healthy for the past 6 months, add 5 points.

Your newly established “AT” serves as the core of your training plan. Once you have this value, you now need to set a one mile “AT” time trial. To do this, simply go to your local track, warm up, and run until you reach your “AT” heart rate and start timing yourself at this heart rate for exactly one mile. This test is important because it will serve as a progress report throughout your training.

Once this is done, it is a good time to also determine a maximum heart rate. This can be done by running up to your maximum effort, recovering for about thirty seconds, and repeating this process about 3-4 times. The highest possible heart rate is a pretty close indication of your maximum heart rate.

Now that we’re familiar with the governing heart rate responses, it’s time to apply them to the four main training stimuli.

Example:Sally is 40 years old and has been healthy and training for the past year. She would subtract 180-40 = 140 bpm, add 5 bpm for her fitness level, and come up with an AT of 145 bpm.

Sally then took a field test and found that she could not exceed a maximum heart rate of 180 bpm. With this information, we can now begin to generate the correct intensity for each training stimulus.

• AB -135-145bpm “aerobic base training” training done for a long time below the anaerobic threshold.
• msd– “Motor Skill Building” interval training from 110-170bpm that focuses on improving economy at speed.
• LT– 140-160 bpm “lactate tolerance” training, which is analogous to race pace efforts with governed recovery.
• arkansas– Low intensity “active recovery” training of 120-130 bpm that promotes recovery and readiness to return to training soon.

Proper organization of these training components will prepare you for almost any endurance event. This is not rocket science, varying the intensity and duration is nothing new. However, as they say, “the devil is in the details.” Instead of using pace, distance, and time to govern his training, he is now using critical feedback from his body’s pump (his heart) to dictate how hard, how long, and when to recover. of his efforts. He keeps in mind that his central nervous system is the boss; he regulates bodily functions to protect and serve. Trying to stick to a program that doesn’t take this biofeedback into account will never be as effective.

Organize the schedule to meet my skill level

The main concept of a resistance program is to gradually build “fatigue resistance”. Our template ensures that all relevant elements of your training are integrated into your daily, weekly and monthly schedule.

Once you understand and can conceptualize what I’ve done here, you’ll be able to adjust workloads, days off, etc. to match your lifestyle and responsibilities.

How do I rate my experience level?

When running, it’s always better to go wrong with less than more mileage in your planning. After all, you can always increase your mileage, however, if you take on too much too soon, you risk injury.

The following mileage/training time recommendations should adequately place most runners in a well-functioning scheme for a successful result. Keep in mind that in our training, your main concerns is the volume of time committed to each specific component of training, NOT mileage. Your mileage increases proportionally with your improvements over time.

Beginner 3.0 to 4.5 hours per week (approx. 18-25 miles per week)

Intermediate 4.5-6.0 hours per week (approx. 25-40 miles per week)

Advanced 6.0-8.0+ hours per week (approx. 40-60+ miles per week)

Bail:

BE CONSERVATIVE Don’t take on more work than you are physically prepared to accomplish. You can always add mileage, but you can’t subtract injury or overtraining once it occurs.