Running tip: train slower to race faster

Hi steemrunners. Do you ever feel like you are always training faster during your training but it doesn't lead you to better race results? This article is for you!
In this post I will talk about what consists of about 70 to 80% of the training for endurance runners: endurance pace workouts.

Finishing strong to take first place junior at a 17k cross country race in 2012.

A common belief is that running faster and harder and faster during training but it is actually wrong for 70 to 80% of your training as an endurance runner. Let's see why and how to run an endurance workout.

Why isn't it good to run faster all the time

To get progress in, a runner should do efficient training with adapted speeds depending on the type of workout. As endurance workouts are the biggest part of training as an endurance runner, it is really important to realize it at the right speed. Running too fast would not be as efficient as a specific speed workout and not help you increase your endurance. The only thing it could bring is fatigue, which you want to minimize with endurance workouts.

Heart rate as a tool

I recommend using a heart rate monitor while training at least for beginners and people who really worry about numbers.
Your heart rate is the best tool to analyse your training as it doesn't care about incline or technician of the terrain which speed does. Also your heart rate might change with fatigue or weight change for a same speed which is a great thing. If you are tired you should run slower and your heart knows, same as if you gained or lost weight.

Endurance heart rate zones

Basically there are 2 different endurance heart rate zones:

1. fundamental endurance: 60 to 70% of your maximal heart rate. You should run in this zone for recovery runs or long outings of at least 1h30. This is a great zone to keep a good blood circulation to recover, targeting fat burning and increasing you endurance by doing very long runs.
   Technically, the workout zone improves the ability of your heart to pump blood and improve the muscles’ ability to utilize oxygen.

2. Aerobic zone: This zone is the most efficient especially for shorter workouts (45 minutes ti 1h30). The workout has to be done between 70 to 80% of your maximal heart rate. The goal of this workout is to help you sustain higher speeds (anaerobic zone) during a longer period of time.
   Technically the workouts helps Increasing your cardio-respiratory capacity and your muscle strength.

Determine your endurance zones

I will give you the following exercise to help you determine the zones in question. The best terrain to do it is a flat path or a track. For this workout you will need to use a watch with a heart rate monitor which can recorder the work out to analyse on computer.

-20 minutes of warm up with high knees and but kicks at the end
-8 times 30 seconds slow, 30 seconds at 95% of your maximum speed ( almost a sprint)
-2 minutes recovery jogg
-1 kilometer as fast as possible (you must reach your highest heart rate at the end of this kilometer)

• 10 minutes of recovery jogg

After this workout you might be able to calculate your percentages using the maximum heart rate reached during the workout. And this is it you are able to train at the right speed to maximize the profitability of your endurance workouts!

If you likie this post you know what to do. And please leave a comment if you have any question, cheers!

Link to my running history post: https://steemit.com/health/@life2dot0/my-running-history-backgroung-for-future-training-talks