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I've just recently bought a heart rate monitor which has many functions one of which works out your 'ownzone' heart rate and works out a hard, moderate or light heart rate depending on what session i want to do. I think i'm quite fit and have been running for a while, although not a fast runner. my resting heart rate is around 45-50 beats per minute. when i run i cant run slow enough to keep heart rate down! my heart rate averages at about 164 beats on 'normal' run, 168 on 'tempo' run and 170 when i pace up. i tried to run on moderate setting on a long run but i felt the pace was way to slow to keep heart rate down to 135-155. do you think i need to do some 'slow' runs, will they benefit me? i'm trying to be a faster runner! the ideal would be the same speed with a lower heart rate, how to i achieve that? PS, my max heart rate (working on age basis) should be 178, (220 - age, right?)