A Marathon Training Programme Designed To Improve Performance

Training with a heart rate monitor allows you to easily track your improvement. If you normally run an 8 minute mile with an average heart rate of 140 beats per minute, as you improve your heart rate will be lower during the 8 minute mile.

Rather than training at an 8 minute mile pace you can train at a heart rate of 140 beats per minute. As your fitness level increases you will be training at a pace that is faster than an 8 minute mile.

Your heart rate monitor can also give you an accurate resting heart rate. To determine your resting heart rate place your monitor on your night stand before you go to bed. In the morning before you get out of bed put your heart rate monitor on and relax for a few minutes. Do this for a week or so to get a good indication of your RHR.

Monitor your resting heart rate while you are training. You will discover days when you RHR is higher than normal. It can be a result of a number of things, one of which is over-training. When this happens it is a good idea to listen to your body and rest or train in your recovery zone

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There are several ways to determine your maximum heart rate (MHR). The first is a formula which was developed by Runner's World:

For runners under 40: MHR = 208 - (.7 x your age)

For runners under 40: MHR = 205 - (.5 x your age)

The most accurate way to determine your MHR is to do a field test. To prepare for test make sure you are well hydrated, you take the time to warm up and that you put your heart rate monitor on.

Either on a track or fairly steep hill run hard for 2-3 minutes. After 30 seconds rest repeat the interval 2 more times, pushing yourself harder each time. On last repeat push yourself like you are racing for gold. Right after the last repeat, check your heart rate. This value will be a good indication of your maximum heart rate.

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1st Heart Rate Training Zone - Below 70% of MHR
For recovery training
The majority of training will be in this zone.

2nd Training Zone - Between 70 to 80% of MHR
This is between where you need to be and should be avoided.

3rd Training Zone -Between 80 to 87% of MHR
This zone is known as anaerobic threshold and is used for optimal training.

4th Training Zone -Between 87 to 90% of MHR
Training is this zone can help you push your anaerobic threshold to a higher level.
The key is moderation.

5th Training Zone -Between 90 to 95% of MHR
Very hard typically 5k and 10k pace.

To learn more about using the 5 heart rate training zones to train smarter not harder visit marathon training programme