Understanding how to use my Hearth Rate and train


I am looking for a few tips on how to improve my running techniques.

I have been running for about 5 months now and been focusing mostly on 10k+ runs. In May I did my first semi-marathon in 1h41mins.

I am 29 years old, weight 61kg. I have recently started to monitor my heart rate and for 10km in about 42min my HR is in average of 169bpm.

I am planning to run the london-half marathon this october and was hoping to get a better timing.

I would be grateful if somemone could give me a few tips on how to use my HR to improve my timing.





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