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Nike+ App Training Help
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Hi all A bit of background. Never really ran until this summer. Downloaded the Nike+ Running App, bought myself a HR monitor, learnt about Karvonen and off I went with the Beginner 5k plan The aim is to work through all 12 plans on the Nike app from Beginner 5k to Full Marathon Advanced which is about a 3 year plan in total... Long goal I know but stick with me
I have completed plan 1 of 12 beginner 5k. All runs in that are described as easy comfortable so I have tried successfully to run them at 70-80% on my MHR using Karvonen which gives me a zone of 152-165 so I try to keep it around 159 I completed my first 5k race at end of the plan in 27:46 which I was pleased with considering I kept that to the 152-165 zone as it was described as an easy comfortable race
Now I have moved to the intermediate 5k plan which has raised a few questions...
Fartlek training is introduced. My understanding of this is that it should work aerobic and anaerobic zones. Where it says run 4 minutes at a faster pace and 1 minute at a slower pace would you say that's 4 minutes at your 80-90% HR and 1 minute at the 70-80%?
It also has 3m runs where it says run 2miles at an easy comfortable pace so for me 70-80% and then 1 mile at a faster pace... Again would you do this faster section at 80-90%?
Finally it has a couple of runs in there where for 0.5 miles it says "run your strides" is there where you accelerate and decelerate through a 100m stretch? Thanks in advance
I have completed plan 1 of 12 beginner 5k. All runs in that are described as easy comfortable so I have tried successfully to run them at 70-80% on my MHR using Karvonen which gives me a zone of 152-165 so I try to keep it around 159 I completed my first 5k race at end of the plan in 27:46 which I was pleased with considering I kept that to the 152-165 zone as it was described as an easy comfortable race
Now I have moved to the intermediate 5k plan which has raised a few questions...
Fartlek training is introduced. My understanding of this is that it should work aerobic and anaerobic zones. Where it says run 4 minutes at a faster pace and 1 minute at a slower pace would you say that's 4 minutes at your 80-90% HR and 1 minute at the 70-80%?
It also has 3m runs where it says run 2miles at an easy comfortable pace so for me 70-80% and then 1 mile at a faster pace... Again would you do this faster section at 80-90%?
Finally it has a couple of runs in there where for 0.5 miles it says "run your strides" is there where you accelerate and decelerate through a 100m stretch? Thanks in advance
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Comments
Easy conversational pace is just that.
Faster means somewhere where you are disinclined to talk but not eyeballs -out.
Strides are 50-100m births where you run with a similar kovment to sprinting but not quite all-out.