[legume]

Hi,

For the “AnT Intervals” workouts of the 24 Wk Beginner Marathon Training Plan, the training plan calls for… “4x 5min running at AnT HR with 3 min walking recovery.”

My AnT pace is 8:30 min/mile @177 bpm (as determined by field tests).

If I do my intervals by heart rate, I have to run 7:15 min/mile to get my heart rate up to AnT HR within the 5 minutes. I think this is due to HR lag. If I go by pace and run 8:30 min/mile, my heart rate never gets to 177bpm and hovers around ~163 bpm.

Should I go by heart rate or by pace during the 5 minutes?

Thanks!!

Topic

[Anonymous]

Anonymous on August 11, 2020 at 5:26 pm #44247

HR lag is always an issue in interval training. In your case since the lag is long and the difference in pace 7:15 to 8:30 is large I would recommend doing these at 8:30 for the first session and see how you recover. If you feel good the next day or by two days after then do the next session at 8:15 and continue that way. This will be better than to do the first one a 7:15 and find that you are wrecked for 4 days after or unable to complete the workout at that pace.

Sneak up in the intensity gradually.

Scott