Hi Bob, I would like your advice on my running training. I think you said that you were an athlete in your previous life...
For some reason I think you might be the best person to ask for help with refining my running training plan.
Goal - run 2 half marathons until the end of the year: Number 1: July (with my sister) realistic time - finish in under 2h30min Number 2: October (alone) high set goal - finish in 2hours
Starting situation is the following: I run regularly 10km in 55 minutes and my longest training run this season was a 15km in 96 minutes. My resting heart rate is between 58 and 60 beats per minute and I am turning 40 this year so maximum heart rate is about 180 (Which I have never reached-my peek was 168beats/min during some interval training until now).
My training plan for the following 3 months is simple: run 4 times/week & do 2 strength sessions/week: -one interval training (I have a circle in a park that is about 300meters, which I use for the intervals) -one relaxing 10km -one medium fast run (starting with 11km and getting to 15km) - one long slow run (starting with 15km and going to 21km)
I just got a running watch with heart rate monitor and I am trying to figure out what would be the best heart rate zones to work in for each run... Could you help me with that?
How would you do it for the interval training? Just going as fast as possible? What about a relaxing 10km is a heart rate of 120-130 good for that? If I want to push just a little in a medium run should I then go to 140-150? What about a long slow run, what is the heart rate for that one?
Also, is it enough to do 2 strength training sessions with dumbbells (squats, lunges, and upper body) in addition to the runs to have enough strength for the hills? What should my heart rate be during strength training?
I hope I don't bother you with this questions and would be happy to get some of your insight about the training set up.