You can use the distance aspect of this training program by itself and be prepared for Buller, but by including the heart rate training aspect you will be preparing yourself a lot more, by ensuring you are getting the most out of your training. Without a heart rate monitor it is hard to know if your workouts are actually helping you meet your objectives. You could be pushing yourself too hard and risking injury, or not working hard enough to get any benefits.
A heart rate monitor will give you the feedback you need to ensure you work hard enough to increase your fitness but don’t overtrain, and have the energy and motivation to complete the program, or even the days run.
This program is designed to work with Heart Rate Monitors that calculate your zones for you, however, you can calculate your zones yourself using the formula on the following page, and enter these zones into most of the Polar Heart Rate Monitor range.
Week 1
Prior to this week, you need to be comfortably running 16km once per week. The week before this should be very easy or off if you have been running for a long time.
Monday
Tuesday
8km. BZ: Hills.
Wednesday
Thursday
10km. BZ: Hills.
Friday
Saturday
9km. LZ: Easy Flat.
Sunday
16km. BZ: Easy Hills on Grass.
Week 2
Key session will be the long run in every week. Aim to always do your long run, unless sick or injured.
Monday
Tuesday
8km. BZ: Hills.
Wednesday
Thursday
8km. BZ: Hills.
Friday
Saturday
10km. BZ: 5-8km top of BZ.
Sunday
18km. LZ: Easy Hills on Grass.
Week 3
A small step up from last week, keep the intensity low with your heart rate monitor.
Monday
Tuesday
8km. BZ: Hills.
Wednesday
12km. LZ: Easy Flat.
Thursday
8km. BZ: Hills.
Friday
Saturday
10km. LZ: Easy Flat.
Sunday
20km. LZ: Easy Hills on Grass.
Week 4
Some speed, but still the long run is what counts, don’t panic 22km is fine, look ahead to see what is coming.
Monday
Tuesday
9km. BZ: Hills.
Wednesday
14km. BZ: + 1k top of BZ.
Thursday
9km. BZ: Hills.
Friday
Saturday
12km. BZ: + 4-6x200m top of BZ.
Sunday
22km. LZ: Easy Hills on Grass.
Week 5
An easy recovery week, you want to be fresh for the next three weeks!.
Monday
Tuesday
5km. BZ: Hills.
Wednesday
Rest.
Thursday
5km. BZ: Hills.
Friday
Saturday
13km. BZ: + 4x200m Hard.
Sunday
16km. LZ: Easy Hills on Grass.
Week 6
Hold back-don’t be tempted to do more, this will set you up for what comes in the next two weeks.
Monday
Tuesday
9km. BZ: Hills.
Wednesday
16km. BZ: + 2x1k top BZ.
Thursday
9km. BZ: Hills.
Friday
Saturday
12km. BZ: + 4x400m top of BZ.
Sunday
24km. LZ: Easy Hills on Grass.
Week 7
A little bit of moderate running, but the Sunday long run is the key.
Monday
Tuesday
9km. BZ: Hills.
Wednesday
8km. BZ: + 1-3x 1km top BZ.
Thursday
9km. BZ: Hills.
Friday
Saturday
13km. HZ: + 4x400m Hard.
Sunday
28km. LZ: Easy Hills on Grass.
Week 8
Sunday’s run is important so that you can step up next week. If you are tired you can shorten or drop Wednesday’s and Saturday’s Runs.
Monday
Rest.
Tuesday
10km. BZ: Hills.
Wednesday
18km. BZ: + 3-5 x 1km top BZ.
Thursday
10km. BZ: Hills.
Friday
Saturday
14km. HZ: + 6x400m Hard.
Sunday
32km. LZ: Easy Hills on Grass.
Week 9
This is the big week of the programme, get the log run done and you are ready!
Monday
Tuesday
10km. BZ: Hills – Up Hills HZ.
Wednesday
20km. BZ: + 4-6x1k top BZ.
Thursday
10km. BZ: Hills – Up Hills HZ.
Friday
Saturday
15km. HZ: + 6x400m Hard.
Sunday
36km. LZ: Easy Hills on Grass.
Week 10
An easy recovery week, you need this before the final push!
Monday
Tuesday
5km. BZ: Hills – Up Hills HZ.
Wednesday
10km. BZ: + 4-6x3mintop BZ.
Thursday
5km. BZ: Hills – Up Hills HZ.
Friday
Saturday
10km. HZ: + 8 x400m HZ control.
Sunday
20km. LZ: Easy Hills on Grass.
Week 11
Another week to make you feel fast.
Monday
Rest.
Tuesday
10km. BZ: Push Up Hills.
Wednesday
20km. BZ: 5-8x1km top BZ.
Thursday
10km. BZ: Hills- Up Hills HZ.
Friday
Saturday
8km. HZ: + 10×400 Hard.
Sunday
32-36km. LZ: Easy Hills on Grass.
Week 12
Almost there, still hold back a little on Saturday, Sunday is the most important session.
Monday
Rest.
Tuesday
15km. BZ: Hills – Up Hills HZ.
Wednesday
20km. BZ: 6-9 x 1km top BZ.
Thursday
10km. BZ: Hills- Up Hills HZ.
Friday
Rest.
Saturday
30km. LZ: Hills on Grass or Half Maraton: top BZ.
Sunday
Rest!
Week 13
Need to start to feel fresh, don’t do extra training!
Monday
Tuesday
5km. BZ: Hills – Up Hills HZ.
Wednesday
8km. BZ: Hills + 4x1k top BZ.
Thursday
5km. BZ: Hills – Up Hills HZ.
Friday
Saturday
8km. LZ: on Grass.
Sunday
15km. BZ: + 2 x 5 km at Marathon race pace (top BZ).
Week 14
Get your feet up and conserve your energy.
Monday
Rest.
Tuesday
3km. LZ: on Grass.
Wednesday
Rest.
Thursday
2km. BZ: + 3-5x 200 top of BZ.
Friday
Saturday
Buller Gorge Marathon!
Sunday
Rest!
Heart Rate Training Program Definitions
BZ = Basic Heart Rate Zone
LZ = Low Heart Rate Zone
HZ = High Heart Rate Zone
Easy Flat
Hills
Up Hills HZ
On Grass
2 x 1km HZ
2 x 200m Medium/Hard
How to calculate target heart rate zone?
Key Target Zones
- 60-70% of maximum heart rate (Zone 1 – BZ): weight loss, building endurance.
- 70-80% of maximum heart rate (Zone 2 – LZ): weight management, improving cardio fitness.
- 80%+ of maximum heart rate (Zone 3 – HZ): interval workouts.You can estimate your heart rate zones
Based on your age alone or based on both your age and fitness level (Called the Karvonen formula). For people using this training program the basic calulation will suffice, however if you’re interested at the Karvonen formula check this link for information.
Age based formula
Your estimated maximum heart rate is 220 minus your age. In order to get your target heart rate zones you need to do the following calculations:
- Maximum heart rate * 0.6
- Maximum heart rate * 0.7
- Maximum heart rate * 0.8
Your heart rate zones are:
- Zone 1: Heart rate between Maximum heart rate * 0.6 and Maximum heart rate * 0.7
- Zone 2: Heart rate between Maximum heart rate * 0.7 and Maximum heart rate * 0.8
- Zone 3: More than Maximum heart rate * 0.8
Example:
Jimmy is 30 years old and his estimated maximum heart rate is 220-30=190.
- Maximum heart rate * 0.6 = 190 * 0.6 =114
- Maximum heart rate * 0.7 = 190 * 0.7 =133
- Maximum heart rate * 0.8 = 190 * 0.8 = 152
Jimmy’s heart rate zones:
Heart Rate Monitors
No matter what your exercise goals are they can all be reached using one simple tool – a heart rate monitor (HRM). To understand how a Heart Rate Monitor can help you achieve your goals, we established a three point message:
- In order to reach your goals, you need to train at the right intensity.
- Heart rate is the only accurate measurement of your intensity or your exertion level.
- A heart rate monitor is the easiest and most accurate way to continuously measure your heart rate.
If you’re new to the concept of heart rate training, a heart rate monitor consists of a watch worn on your wrist or an app on your phone, and a transmitter that you comfortably wear against your skin and around your chest. The transmitter picks up the beats of your heart, and sends the signals wirelessly to the watch you wear on your wrist or your phone as a number of how many times a minute your heart is beating. It’s that simple. No taking your pulse and doing a multiplication equation. Just look at your wrist and your heartrates there – continuously – guiding you during your whole workout.
If you have any queries regarding this training program, please email info@asics.co.nz. If you’ve followed this program, we’d love to hear from you.