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Recommended HR for Half Marathon

jhpiiijhpiii
in Racing Forum 🏎

After all the discussion last year about heart rate when running, I have started using the HR strap again this winter. Limited long distance training with heart rate but I've determined that sustainable HR during the later stage of Long Runs is the high 150's. Max HR during 5k test is about 170. What HR should I target during a Half Marathon race this Sunday?

Comments

  • FredwhansenFredwhansen
    John, my 5k test HR avg was 168 a week ago with a max of 177. My first test was HR 176 avg and max 182. I've done several half marathons the past 2 months with decent times varying per course. Had a big bridge at mile 8-9 yesterday for a 15k with an avg HR of 168 and max 184. My best performance half this year was a few weeks ago of HR avg 164 and max 175, so the times and HR's might be able to help some? I was not trying to negative split, but run as many miles under 7 min pace. Sometimes the course and number of runners will make the first mile slower of course, but I had plenty of room for a gradual increase in pace the first mile. The 2nd race copied was a better paced race with a negative split even total time was a few minutes slower. Better execution planned on purpose due to higher temperatures and high humidity. I had a different plan based on training that week also.

    http://connect.garmin.com/activity/271859316#.UTzf9A8HDMI.mailto

    http://connect.garmin.com/splits/277208893#.UTzhd-tqNqs.mailto
  • Al TruscottAl Truscott
    Back when I was in my 50s, I could generally do a half marathon at peak performance averging 90-91 % of my max HR, over about 93 minutes. Your ability hold an HR as a% of max depends on how long you are running for. Maybe 92-3 for an hour, down to 86-8 for two?
  • Brenda RossBrenda Ross
    Zone 3
  • jhpiiijhpiii
    @John - That's impressive that you can hold 164 for that long when your 5k test was 168. I don't think I could do that- maybe it is mental? But thanks for the good examples.

    @Al - That seems about right for me. I think my max is around 170 and I predict I can hold 153-154 (~90%) for the Half Marathon race. I think I might try that HR until Mile 10 and then let it go.
  • CyclingmaniacCyclingmaniac
    Hey John,



    Greetings! I have a friendly question. I'm curious as to the reason for your question? Thanks!
  • jhpiiijhpiii
    Hey Rich - sorry for delayed answer. There was a lot of discussion about HR in addition to pace last year after Coach P's win at IM Tx. So I decided I would include HR in my Offseason training. I still train primarily by pace but it is interesting to see HR too. This Sunday is my first Half Marathon using HR, so I was trying to gauge others' experience with HR over 13.1 miles. Hope that answers your question.

    John
  • CyclingmaniacCyclingmaniac

    Thanks John! Best of luck on your upcoming run! 

    I'm similar in that I run by pace but monitor HR.  I have the extra challenge of being diabetic for 20 plus years.  Prior to starting on insulin, I found that if I kept my heart rate at 150 (ish), dialed in on nutrition and kept a very even pace, I could run consistently in my box. 

    May the wind be at your back!!!

     

  • FredwhansenFredwhansen
    Interesting for sure. My first 5k test my HR avg was 176/max 182 then on the 2nd test it ended up 168177. I've hit 182-184 max at races and tests. Today for my 1:42 half marathon I averaged 165, but was at closer to 168 average through mile 10. I had a couple miles at mile 6 & 7 where I let my HR avg/max get to 170/178 & 170/175, which may have dropped my ability to keep my speed and HR where I was up until mile 10, so in effect my avg HR for miles 11-13 were below 165. With that said, I'm pretty much running in that 90-92% of max HR for all my half marathons lasting for 1:42 to 1:52.
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