Preparing for TMM and before starting my training the marathon distance seemed so long. All this marathon training has altered my brain where a 10km feels like an easy jog. Now there are just 2 long runs left before my taper starts. So proud of the time I am getting with this heart rate. When I started my low heart rate training my average heart rate was more than 160 even for a 5km run but now look at this💪🏼
Congrats bro averaging that pace for so long at so low bpm.
Gaand phaad aayeo bro and all the best for Marathon 😝😝 Btw when is it?
Hahaha thanks bro. It’s on 18th January
Well done bro!!!!
My current average heart rate for a 4-5k run is 158-160bpm, any suggestions how do i improve my 5k with lower heart heart and touch 10k soon without too much pushing?
You need to slow down bro. I use the MAF training zone which is 180-your age(I’m 29) so its 151. That’s the maximum number. Then you reduce 5 if you’ve been injured or been sick in the last 1 year. If not then take the same number and reduce 10 which gives 141-151 as your heart range. You don’t let your heart rate exceed this number while running even if initially you have to walk-jog. As you can see now my average was 142 in this run as it has become very difficult for me to push myself to the higher side of my MAF zone. I stopped doing speedwork for 3 months and this is where I am. After the marathon I will do a 20week base building where I will do around 7-9 hours of running per week just to build my aerobic base like a horse and then I will add speedwork. Hope this helps
Thankyou so much for the kind reply brother. This helps. I'll definitely keep this in mind and focus on slow progress, instead of maxing out my lungs 😁🤝 Amazing progress btw brother. 💪