Runningのインスタグラム(running_loverr) - 8月16日 06時38分

Let’s break it down and get the simple answer out of the way first

Triathletes:
Always by time !
Why because you can’t compare apples and oranges eg:
A 5km swim is long !
But a 5km bike ride is super short !
But you can compare training time and HR between sports 😉

Runners:
Base Training : Time and Effort
Race preparation : Distance and Pace

EXLANATION:
To develop the aerobic systems you need to develop the heart and lungs and put simply the heart has no idea how far you run ( distance), only how many beats it does per minute, so I like time when developing the aerobic system.

But to race fast you need to train at a set pace for a set distance
ie; your target pace, and for that, it does not matter what your heart rate is, so long as you can hold that speed for the distance required.

Health or Race ?

If you are training to improve your health, time and effort ( HR) is the way to go.
If you want to race faster you will need to use both pace/distance and HR

Summary :
Heath & Fitness : Time & HR/effort
Base Training : Time & HR/effort
Race Prep: Distance and Speed.

If you train for health I suggest staying under 75% of max HR but aiming for even lower if possible up to 70 % of max HR

BASE TRAINING:

Base training schedules are out next week. And are based on TIME
And HR or Time and Perceived Effort if you don’t have a HRM

RACE PLANS:
If you have bought or are thinking of buying a race plan these are based on pace and distance for the intervals not HR.

This is a complex area, so drop me a comment below if you are confused.

📷 : @run.nrg

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