I am working on a 10km training plan with a sub 50m target, using Macmillan I have my various pace settings, today though I found that my easy endurance run pace took my heart rate into tempo (based on strava and Garmin) should I set my workout plan to stay in a pace zone or heart rate zone?
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If you go to the Shades thread in the Training forum, there are a few people doing HR training so you'll get some good advice there.
Running aerobic based miles at 9 to 10 minute mile pace.
Tempo runs of 2 to 3 miles should be at 8 minute mile pace.
Short intervals of quarter mile and half mile reps should be ran at a quick pace to build leg turnover.
5 x mile @ 8 minute mile pace with 3 or 4 minute jog recoveries or 5km race in sub 24 mins would be a good indicator that sub 50 minutes for 10km is obtainable.