As a heart rate monitor beginner, is it true your pace is slow in the beginning and then gets faster as you train with a consistent HR (145 bpm)?

Posted 4 November 2008

Not exactly, but you are on the right “track.” The following logic should help.

  1. Training at a steady state heart rate is the best way to begin a running program. There are a number of ways to accomplish this. You may need to walk/run or slow the pace in order to keep the heart rate consistent.
  2. Your pace is slower in the beginning for a number of reasons- cardiovascular conditioning, muscle conditioning, technique, muscle recruitment, etc
  3. In the beginning, your pace is usually slower and the heart rate tends to fluctuate higher than you want. Thus, you should constantly work to keep the heart rate steady.
  4. The heart rate number, 145, is not meaningful unless you put the number in context. Suggestion: Perform the Easy, Moderate, Hard test. Here’s a quick version: run 2 minutes at each level and record heart rate. Select the Moderate number as the target “steady state” heart rate.
  5. Perform a training session with the target steady state heart rate. Evaluate pace, time, distance.
  6. As you condition, your heart rate will lower and your pace will increase or stay the same. This is improvement.
  7. Consider hiring a coach that is knowledgeable about heart rate. Not all coaches understand heart rate. I suggest that a good training plan balances distance, heart rate, and speed.

Good luck and stay on “track.”

Coach Alinda

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