Today I Learned

TIL, 2017-05-31

  • ReferenceTraining plans are pace-based. HR is fine as a secondary metric for monitoring, but if you are running a 10K race, you will have a high heart rate most of the time.
  • Whoever wins that race will most probably have the highest average heart rate, or close to the highest. A high average heart rate in a race is an indication of a greater work capacity, and a greater work capacity is what gets a runner to the finish line first.
  • The point in racing a 10K is to finish it in the shortest time possible. Thus, the point of training for a 10K is to reduce the amount of time required to complete a 10K. Or, put another way, the point of training for a 10K is to increase the speed that you can sustain through the full race distance.
  • Heart rate is closely tied to speed, so being faster means the more oxygen your muscles demand, and the faster your heart has to pump to supply adequate oxygen.
  • The stronger your heart becomes through training, the faster it can beat in powering your legs through any duration or distance of exercise.
  • Thus, no way to attain the goal of lowering your 10K finishing time without increasing the heart rate that you sustain in covering that distance.
  • 7:30-8min/km is a bit too slow, since that is almost like walking. Just do run-walk style. You can try sprint intervals (this can wake up muscle fibers that you haven’t been using doing your normal runs, and suddenly you can pick up the pace a bit.
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