Once you have your 5k run time, enter it into a calculator like the RUN SMART PROJECT’S VDOT CALCULATOR and click on the “ TRAINING” tab to see the recommended paces for different types of runs! You’ll get guidance on both what your “EASY” training pace should be and what your “MARATHON” race pace might be. Typically if you run for 15+ minutes at a progressively increasing effort and finish with a hard anaerobic “sprint” for at least 50 yards or more, you’ll likely get close to your true Max HR at the end, so this is generally a good way of estimating your Max HR! DISCLAIMER: ONLY PERFORM HARD EFFORTS IF YOU HAVE CLEARANCE FROM YOUR PHYSICIAN, ARE IN GOOD HEALTH, AND HAVE AT LEAST A WEEK OR MORE OF CONSISTENT TRAINING! HR TRAINING TIP: If you are in good heart health, run a 5k while wearing a HR monitor and finish with a “sprint” effort across the final finish line to help estimate your “Max HR”. Generally speaking, your marathon or half marathon training pace should be about +2min/mile slower than your 5k pace, but there are more accurate methods to calculate with greater prevision. The minimum should be to start running consistently for at least 1-2 weeks of training before adding any real “hard” efforts (and have clearance from your physician!). Depending on your fitness level, build up to a 5k distance at a moderate pace first before attempting a “time trial” to benchmark your “best effort” fitness. You can determine run paces, using several calculators or estimations based on some “benchmark” runs like running a “best effort” 5k. This is called “decoupling” and is a key performance metric to monitor in training and racing if you want to achieve your best! But when you start pushing too hard or your system becomes “off balance” you’ll notice your HR going up while pace stays the same (or pace dropping while HR stays the same). If your fueling, hydration, and effort level are all balanced, then your HR and pace will correlate. PERFORMANCE – if you have a time goal or “PR” focus and need to dial in an aggressive pace, you may focus more on pace, but you still want to watch your HR in order to optimize your performance by looking at your HR:Pace “Decoupling” factor.Avoid having to take your engine into the shop! ![]() Watching your HR is like having a car gauge “warning light” telling you when your tank is running low and overheating. ![]() You can easily avoid injury by avoiding running too glycogen-depleted for too long (where muscles turn off and joints start taking too much load). ![]()
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