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I am on week 3 of the C25K and I am trying to follow the program as closely as possible. At 46yo, 95Kg for 1,76 I have a "solid" build for which a few Kilos less would do me the world of good... I stopped smoking and gained 12 Kilos in less than 1 year, my goal is to return to approx 83 Kilos.
My question : I have followed the advice to determine my MHR, RHR and HRR( karvonen Method). 171, 60, 111. ( The 171 was calculated after running uphill, the Karvonen method game me 174 which is very close)...
I know the I should be working in the 65% to 80% range which should keep me in the Aerobic range.
My question is as follows . Should I remain strictly within the range when running or is some excess allowed? I live in a hilly region and it is almost impossible to remain under the 80% when running uphill.
Is the importance to remain strictly within the limits during the run or to finish with an average that lies between the limits over the whole run ?
It is not unusual for me to be above 90% on the uphill sections and to finish the run with a 75% average.