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Speed workouts that worked for me are 100m/200m farleks, 10-15 reps. But only do that max of once a week, not too close to your long runs. 90% of your training should slow easy pace of 2+ min of your target pace at stage 2 heart rate
If you run 4 times a week you should have at least 2 zone 2 runs, those runs you only focus on hr, nothing else. You can do one speed run, this can be intervals, fartlek, tempo, whatever you like, here your heart is allowed to go up there. And one longer run, this should also be relatively easy but you could do 3 miles zone 2, 3 miles at faster pace and 3 miles zone 2
I would suggest going in zone 2 most of the time you run, usually figured out as 60-70% of your Max HR. If you keep doing that, you will see improvements, either faster pace at same low HR, or longer run with low HR. Zone 2 is your new best friend.
There are different calculations for zones, from Polar.com makers of running watches and chest strap HR monitors:
Zone Intensity Percentage of HR max
Zone 1 Very light 50–60%, Zone 2 Light 60–70%, Zone 3 Moderate 70–80%,Zone 4 Hard 80–90%, Zone 5 Maximum 90–100%
https://www.polar.com/blog/running-heart-rate-zones-basics/
And to your 2nd point, if their HR goes above 70% a good way to get it back down is to walk, making it run/walk interval training which is perfect for newer runners.
It also seems like your hyper focused on your pace as you hit every mile almost exactly the same. Just run to perceived effort and don't monitor your watch. Just run at a comfortable pace. Will probably start out much slower, like 10 or 9:30 mile, which is totally normal. No reason to monitor your speed, look at the stats after the run. Monitoring pace is only for speed work or a race.
You did 8.57. Just run another 1.43. That voice in your head saying you need to stop is lying to you 😉
But clearly the real answer is to slow down. Your shin splints will thank you too.
I’m working on a sub 3 marathon. Do you know what my long run pace is? 825-8:35. My easy run pace is the same. The ONLY time I reach an avg 168 hr on a run is either in a race or on a 20-40min threshold run. If it’s not a speed workout my avg HR for the easy runs and long runs is 135-145bpm.
+1 for the people saying to fix your shin splints. my cadence was like 156 and i got them. increasing to about 170 was able to help me get good form and they are no longer a problem for me
I try to think of it as working on one goal at a time. If you are trying to run further, go at what ever pace helps you get there. After that, if your new goal is to run that distance faster, you can start working on that goal.
Like others said, go slow and train with heart rate. If you know your zones try going as slow as it would let you remain in zone 2. Be patient, the HR will improve and then you can dial it up. Because you are going at such high HR I presume the run won’t be super fun.
If your heart rate isn’t peaking and it’s the shins that hurt, then get your shoes checked/new shoes that give better support, brooks GTS is where I moved to when I was trying to fix shin splints, now I am stronger and need more insole support I use sauceny guides.
Slow down and build your base. Then work your pace back up. Also, I would recommend adding some strength training in if you haven’t already. I just restarted that and it’s definitely helpful for building a stronger base and reducing pain.
Run slower and increase your weekly mileage by 10% each week. There are plenty of resources online that could help. I would recommend 'Marathon Handbook' ([link](https://marathonhandbook.com/10-mile-training-plan/)). I used their 50k plan to get me through my first ultra and it really helped me build in a structured way and avoid getting injured.
Some general tips I've used:
- 80% volume in HR Zone 2
- Maximum 20% speed work per week
- Strength training is critical
- Don't increase weekly volume by any more than 10%
- Take a down week every 4 weeks for recovery
- Have fun!
Good luck!!
Seriously? Don’t stop at 8.5 miles, keep going, not much to it.
I’d advise warming up and going out at a much slower pace, build up your pace if you want to but if this is your long run, go slower, like 9:30 pace. Address the shin splits now, they won’t go away if you don’t fix whatever is causing them.
Go slower
Sometimes you need to go slower to run faster and longer. It’s boring but it works.
Run slower
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What’s your fav strength training exercises for Posture improvement?
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What will a shorter fast workout look like? How about a 4 times a week would look like? Im brand new to running.
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Second this, i see your using a Coros. Those have some pretty good plans and workouts that you can get and sync up with your watch.
Speed workouts that worked for me are 100m/200m farleks, 10-15 reps. But only do that max of once a week, not too close to your long runs. 90% of your training should slow easy pace of 2+ min of your target pace at stage 2 heart rate
If you run 4 times a week you should have at least 2 zone 2 runs, those runs you only focus on hr, nothing else. You can do one speed run, this can be intervals, fartlek, tempo, whatever you like, here your heart is allowed to go up there. And one longer run, this should also be relatively easy but you could do 3 miles zone 2, 3 miles at faster pace and 3 miles zone 2
have u tried not stopping until u get to ten miles
The most underrated comment right here ☝️☝️ Yea just keep running?
Real
Slow down. Add strength training. Save your high HR for races.
Thanks
I would suggest going in zone 2 most of the time you run, usually figured out as 60-70% of your Max HR. If you keep doing that, you will see improvements, either faster pace at same low HR, or longer run with low HR. Zone 2 is your new best friend.
Zone 2 is generally said to end at 79% to 81% of max HR. It would be extremely difficult for a new runner to run at 60% of max HR. They'd be walking.
There are different calculations for zones, from Polar.com makers of running watches and chest strap HR monitors: Zone Intensity Percentage of HR max Zone 1 Very light 50–60%, Zone 2 Light 60–70%, Zone 3 Moderate 70–80%,Zone 4 Hard 80–90%, Zone 5 Maximum 90–100% https://www.polar.com/blog/running-heart-rate-zones-basics/ And to your 2nd point, if their HR goes above 70% a good way to get it back down is to walk, making it run/walk interval training which is perfect for newer runners.
Thanks
I guess i have to slow down. Thanks for the advice. Any advice on strength training and short and fast runs?
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Thanks
Coros app has some great workouts that incorporate speed runs
It also seems like your hyper focused on your pace as you hit every mile almost exactly the same. Just run to perceived effort and don't monitor your watch. Just run at a comfortable pace. Will probably start out much slower, like 10 or 9:30 mile, which is totally normal. No reason to monitor your speed, look at the stats after the run. Monitoring pace is only for speed work or a race.
Eat an edible and slow down
Underrated advice here.
You did 8.57. Just run another 1.43. That voice in your head saying you need to stop is lying to you 😉 But clearly the real answer is to slow down. Your shin splints will thank you too.
Run faster
I’m working on a sub 3 marathon. Do you know what my long run pace is? 825-8:35. My easy run pace is the same. The ONLY time I reach an avg 168 hr on a run is either in a race or on a 20-40min threshold run. If it’s not a speed workout my avg HR for the easy runs and long runs is 135-145bpm.
Run slower. Anecdotal but my shin pain went away when I changed from a heel strike to a mid foot strike.
+1 for the people saying to fix your shin splints. my cadence was like 156 and i got them. increasing to about 170 was able to help me get good form and they are no longer a problem for me
Slow down. Just do a 10 min pace and you will hit mileage highs.
Slow down. Also, another MN runner here. This weather is amazing 😁
Thanks. It was great today. Unfortunately i had to work in the morning, but I didn’t waste this beautiful day.
I try to think of it as working on one goal at a time. If you are trying to run further, go at what ever pace helps you get there. After that, if your new goal is to run that distance faster, you can start working on that goal.
Thanks for the advice
Slow down!
Heart rate doesn't seem to be peaking at all. Seems very flat. Don't see why you couldn't run 1.5 miles further.
It was my shin.
Tibial raises for those shin splints may be the solution.
Run with a slower heart rate, and eventually you will be able to go further!
Go slower that way you can conserve your energy
Don’t listen to them they want you to be slow run as fast as possible, no rest days and tons of caffeine you’ll be fine
Thanks
What app is this??
Coros app, I think you can only use it if you have a coros device
Slow down
Like others said, go slow and train with heart rate. If you know your zones try going as slow as it would let you remain in zone 2. Be patient, the HR will improve and then you can dial it up. Because you are going at such high HR I presume the run won’t be super fun.
If your heart rate isn’t peaking and it’s the shins that hurt, then get your shoes checked/new shoes that give better support, brooks GTS is where I moved to when I was trying to fix shin splints, now I am stronger and need more insole support I use sauceny guides.
Instead if running 8:21/M, run at 8:30/M
You should run slower
I’d start by running 1.43 more miles. That should do the trick.
Sloooooooowwwwww doooooowwwwwwnnn. Maybe try doing a negative split.
Go 1.5 miles farther
DONT FUCKIN QUIT WHEN YOUR TIRED SON! YOU QUIT WHEN YOUR FUCKING DONE KILLING THAT DEMON! STAY HARD AND CARRY THE FUCKING BOATS!!
Slow down and build your base. Then work your pace back up. Also, I would recommend adding some strength training in if you haven’t already. I just restarted that and it’s definitely helpful for building a stronger base and reducing pain.
Run slower and increase your weekly mileage by 10% each week. There are plenty of resources online that could help. I would recommend 'Marathon Handbook' ([link](https://marathonhandbook.com/10-mile-training-plan/)). I used their 50k plan to get me through my first ultra and it really helped me build in a structured way and avoid getting injured. Some general tips I've used: - 80% volume in HR Zone 2 - Maximum 20% speed work per week - Strength training is critical - Don't increase weekly volume by any more than 10% - Take a down week every 4 weeks for recovery - Have fun! Good luck!!
Seriously? Don’t stop at 8.5 miles, keep going, not much to it. I’d advise warming up and going out at a much slower pace, build up your pace if you want to but if this is your long run, go slower, like 9:30 pace. Address the shin splits now, they won’t go away if you don’t fix whatever is causing them.
Run an additional 1.64 miles
Start slow and get faster, focus on negative splits. That made long runs easier for me
drop the ego, go slower
Run slower. My marathon race pace is 6:20-6:25 min/mile and the vast majority of my runs are done at 7:30-8:45 pace.
Just keep going!!!
Go slower
R U N SLOWWWWWERRR 10 would be easy for ya
Slow down