Writing this post because i need to run my easy runs (zone 2) at 5:00/km to be under 150bpms!! Is this possible? Like, i can run 5k at 3:07/km and 10km at 3:13/km but need to run slow days at 5min/km?
Yes thats the theory.. but when talking about easy effort with heart rate strap (for me between 130 and max 155) i need to run at 5:00/km to stay below 150bpms, do i have underdeveloped z2?.. I can race at 185+ bpms..
Yes thats the theory.. but when talking about easy effort with heart rate strap (for me between 130 and max 155) i need to run at 5:00/km to stay below 150bpms, do i have underdeveloped z2?.. I can race at 185+ bpms..
So how do you define zone 1? Yes 5 min/km is your easy pace, but shouldn't easy pace and zone 1 be the same?
Is the reason your heart rate is high because it's early summer?
Zone 1 is really slow jog, pure recovery, easy pace is supposed to be zone 2 for aerobic base..
Wrong. This only works when you're slow. For a faster runner Zone 2 will have significant mechanical requirements. A guy like Kipchoge can run below 3:00 min/km and still be in zone 2.
You can probably take this Zone 2 hype with a grain of salt. 150 bpm does seem high for you at 5 min kms, should be more like 115-120 at that pace. And your Zone 2 would be more like 4:45/km or under. So go by effort and be good with it? Or if you're really interested get tested in a lab.
Yes everyone tells me that 150bpm is high but i feel great at 145/150bpm but only at 5/km max 4:40/km, which is slow for someone who runs at 3:07/km on races... I read somewhere that i can have my aerobic base underveloped compared with my anaerobic/faster paces, is this possible?
Yes, you likely are aerobically underdeveloped. Most athletes are.
Rather than get worked up over numbers, HRM readings, etc., just make sure that your easy days are truly easy. My coach used to say that if you would be embarrassed for a competitor to see you running that slow, then you are doing your easy days correctly. Zone 2 is just a trendy way to reinforce the importance of running slow in athlete's that lack discipline or let ego get in the way.
Yes everyone tells me that 150bpm is high but i feel great at 145/150bpm but only at 5/km max 4:40/km, which is slow for someone who runs at 3:07/km on races... I read somewhere that i can have my aerobic base underveloped compared with my anaerobic/faster paces, is this possible?
So many factors here. I know people who run in absolutely horrific heat and humidity and even with a max HR in the high 190s , even 6:00km gets them to HR as high as 160+. You'd honestly need to give more information. But likely it's a combo of that and some aerobic underdevelopment.
Also, it's not that slow. 4:25-4:40 range in good running conditions it's probably about right for you IMO, so if you are running in real bad heat for instance, 5:00 is absolutely fine. I have almost exactly the same PBs as you and around 4:30-40 in pretty OK running conditions compared to most this time of year, is where the vast majority of my running is done.
Where i live right now its early summer and everyday it's like 25ºC with 50/60% humidity, but feels great to know im not the only one, seems that i'll have to work on pure aerobic z2 runs