What to do ??

OK been following beginners scehdule for 5k...well sort of. I'm up to running 4k without stopping.... very slowly but hey its a start. I'm working on keeping my HR at about 70-75% but it sometimes creeps up to about 80-85%.
My question is, should I stick at this distance and work on keeping HR to 70-75% or should I increase distance by 10% a week and ignore the HR?
Any advice gratefully received.

Comments

  • I say initially it would be best to go by HR and increase the distance at the same time i.e. by 10% a week.

    I say initially as this would be ideal to vuild a platform of base fitness but 5k racing is also about speed and you wont get this by just running to 70-75% HR.

    When you have some base fitness (assuming you dont already) then do some speed sessions and tempo runs i.e.

    In place of two of the 4 maybe 5 runs your doing a week add the following

    1) Speed reps e.g. 5 x 3 mins fast with 2 min recoveries, by fast youd be aiming to run each rep around 85-90%

    2) 20 minute tempo run, perhaps at a constant 80-90%
  • thanks bb will give that a go.
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