The following heart rate based half marathon training program is courtesy of Asics made specifically for the Buller Gorge Half Marathon. Each day has a distance to run or walk, followed by a heart rate training zone to work in during that day – further explanations of heart rate zones will follow.
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
Don’t go too hard on Saturday; feel fast but finish feeling good.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Week 2
10km on Sunday, so take it easy on Saturday’s workout.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Week 3
This is an easy recovery week, relax and don’t do extra training!
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Week 4
Make sure you do the distance on Sunday, Some long workouts are coming!
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Week 5
The biggest week to date, if you feel tired miss Wednesday’s session.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Week 6
Sunday is a key workout for the Buller. Run slowly but do the distance.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Week 7
The biggest week of the programme. Do this and you will be ready.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Week 8
This week should give you speed, watch that you don’t run too hard on Saturday!
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Week 9
Another week to make you feel fast!
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Week 10
Almost there. Still hold back a little on Saturday. Sunday is the last important session.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Week 11
This week should give you speed, watch that you don’t run too hard on Saturday!
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Week 12
Another week to make you feel fast!
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
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:
- Zone 1: 114 – 133
- Zone 2: 133 – 152
- Zone 3: more than 152
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.