I started to running as a 3 days a week train a month ago, I did a 5k run to know, and my time was 32.30, I want to get it down to 27 by the next race in 2 months. I'm doing 2 heart range trains and 1 pace every week.

I’m not sure what’s the best heart range for me, I'm 20 years old, 90kg about 200pounds, 173cm, when I run my heart go to 180 in an easy pace, and in a sprint it gets to 210. In a calm walk after a run it goes really fast to 140, in 40 seconds or so.

So, is it a good training to sprint every time i can get back to 140? So I stay always in a tough situation. Or should I stay in the 180 with a slow pace?

Ill ad any information as needed, thanks for the help.

  • Your heart rate will vary wildly from day to day, even with the same amount of exercise. Also, as you get used to training, the same effort will produce a lower heart rate. I would find a good 5k running programme and forget about measuring your heart rate, other than as a means to gauge recovery (How fast it drops after exercise). – JohnP Dec 10 '14 at 14:53

You are really asking two questions. Your first question is "what kind of training plan should I be using to improve my 5K running times?" There are a lot of different plans online; they will prescribe heart rate ranges, typically based on your age. Those aren't particularly accurate, but they are a decent place to start.

It is also possible to set training ranges using a field test - where you go out, run a prescribed stress test, and measure your heart rate - but it's not something that I would recommend for somebody who has just started running.

I recommend finding a good running-specific forum, and asking them your question.

  • 2
    :) You say he's asking two questions. What's the second one? – Sean Duggan Dec 22 '14 at 13:23

Your Answer

By clicking “Post Your Answer”, you agree to our terms of service, privacy policy and cookie policy

Not the answer you're looking for? Browse other questions tagged or ask your own question.