Need some experts review on what to follow during running target workout - HR or pace, if you are beginner runner or new to running without any background?
Hi, if new to running, I would suggest running to RPE rather than a set HR or pace, after about 6-8 weeks of consistent running, do a 20 min time trial and you should then be able to set more accurate threshold pace and HR and then decide on how you want to train, whether to pace or HR and your zones would be more accurate than guestimating as a complete beginner. Remember, slow is fast, so as you start running, keep is easy, conversational pace to build your aerobic base. Many beginners run too fast, that leads to injury as the body is not use to taking the impact load. This is more so for athletes coming from other sports, like cycling, where there is a good cardio and VO2. So take it easy, build the foundation and there is plenty of time to build speed once you have the aerobic base that the first 6-8 weeks will give you. Even if you are following a couch to 5km/10km, I would still consider running on RPE. With running, consistency is key, so run often 3-4 times a week and ensure you get adequate recovery as it is hard on the body when you start.
I recommend in general to use your own breathing as target. RPE means using a scale, and when you begin, for you just running will feel hard so like 10/10. I recommend to start looking at any form of scaling after completing 5k. Until then, just use breathing and perception of your body. During the whole process yes a watch could be great to record all data right from your start your journey, so that you know your baseline, pace HR and other metrics. This can be useful to check back after some months to see where you came from. Usually then when going from 5k to 10k it is where you can start defining some typical paces and HR zones but best to use just 3 zones. The problem is that most watches by default they go with 5 zones and the Z3 is shown “green” which gives the false indication that this is all right but it’s not for your EZ runs you need to be in Z1/Z2 in the 5 zone model.
I see Intervals much more appropriate for runners with intermediate experience and who are interested about data and improvements but just my own view perhaps others and the lead dev’s here could share their perspective as they have authority? In the user community do we have any stats on categorization and profiling? Perhaps some surveys have been made and what type of workouts they use which features of the platform, etc.
Thank you @Simon_O @ohmax
I’m currently using HR as the main target. I’ve noticed that when I was using pace as a target I usually hit my PBs quite often but all runs end up in Z3-Z4 - eg. 5k PB at 31:26min
I switched to HR, and now most runs are boring and slow - eg avg 5k takes ~45-48min
I’m trying to prepare for half marathon but the longest I’ve ever run is just 7.5k!!
Currently sitting at LTHR of 183 and LTP of 6:37/km
I checked and when I did my first half marathon I did 6’35 average pace so we look to be in similar area. My advice is to first set 10k as your next target, keep practicing high intensity intervals to progress your speed while on the other end work on your aerobic low intensity base. When moving from 10k to half this is important as it will build your endurance. When you begin probably you often set new PB’s on 5k and 10k distances, but at the same time you probably work too much in higher HR zones. As time goes your body will improve and be more efficient so that you can run longer in economy mode you just need to be patient. Of course perhaps also get a coach if you can.
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As others have chimed in, neither pace nor HR. Using RPE will be the most consistent measurement for you to start out. Even as a highly trained, 10-15hr/week cyclist, my HR is inconsistent for the same workouts depending on so many life factors. This week my HR has been getting very high - sometimes “easily” compared to normal (working very hard, but felt not-deathly) A couple weeks ago my HR was barely getting within 10bpm of normal max while I was going full gas.