What % of max HR should I run a 5k at? ...

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39 Replies Last post: Jul 8, 2006 1:12 PM by ahmusely 1 2 3 Previous Next

ahmusely

53 posts since
Jan 10, 2006

Dec 20, 2007 9:50 PM

What % of max HR should I run a 5k at?

This may be a ridiculous question but one I'd ask a coach, experienced physiologist, or the like..

I am currently running 40 mpw and have been doing so for about... 3 months or so. On easy days, run a 9:2X pace feeling good with my heart rate ranging from 136-150 (depending on terrain steepness and how I feel). On days where I struggle and if there are long hills (e.g., a half mile long or so) my heart rate can get to 160 at a 9:30 pace. I put on the monitor for the purposes of making sure I am going easy on myself when I should. I am not good at hills so sometimes I let my heart rate climb to 82% of max for the purposes of improving my hill conditioning...

I did a long progression run (10 miles) once and
I have gotten my heart rate as high as 175 with running around a 7:50 pace at around mile 8, but haven't worn a HR monitor for short hard core tempo runs yet and have never ever worn during track work and have never worn one for races. My max heart rate is 190-192 ish.

Should I wear my HR monitor for my next 5k? I was thinking of using it as a way to pace myself since I tend to go out too hard in the 1st mile. I am not an elite so I was wondering what number of HR would indicate a ceiling at which point I should either maintain or slow my pace?

Other facts-- I am 29 years old.

http://This message has been edited by running411searcher (edited Jul-02-2006).

http://This message has been edited by running411searcher (edited Jul-02-2006).

paulmitch

308 posts since
Jul 9, 2007

1. Jul 2, 2006 7:59 PM

in response to: ahmusely

Re: What % of max HR should I run a 5k at?

It's not ridiculous I recently bought a HR monitor, and have yet to use it in races. A 3.2 mile race is roughly 5100 meters I think. In this zone you are in the 80% aerobic and 20%anerobic. You should really take your resting HR as well. In a 5K it's medium aerobic at 75% of maximum heart rate. Your max HR is 191 resting= 52 say. subtract 191-52=139
139=104 104 +52=156. I would run the first 2.50 with a HR of 156 and the last at 90% if you can get it up to 132+52=184 If you can crank it as high as you can you really won't exceed your max at least I can't yet. You may come close to 191 like 189. I hope this sounds right. I am not sure a 5K is the right race to wear a HR monitor, but I would use this formula.

leon2

347 posts since
Dec 14, 2007

2. Jul 2, 2006 9:00 PM

in response to: ahmusely

Re: What % of max HR should I run a 5k at?

Where does this race fit into your periodization plan?

Rather than 'racing' it, you might consider using it as a training run. You can get some ideas from this article by Pete Pfitzinger:

Developing Effective Training Plans: A 10-Step Process[/URL" target="_blank">

You didn't mention when your next 5K is. Assuming that it's in July, you probably wouldn't run your best time in the heat. It's also for that reason that I wouldn't wear a heart rate monitor in a race -- if you get my 'drift'.

Run by feel.

Good luck.

denton083

199 posts since
Dec 14, 2007

3. Jul 2, 2006 10:39 PM

in response to: ahmusely

Re: What % of max HR should I run a 5k at?

...the answer is relative.....if u r running more than 8 min mile pace then u r running somehwere between max vo2 (defined as how long it takes u to run around 15mins) and LT paces (how long it takes u to run 45-60mins)....in that regards then u want your 5km pace to be around high 80's% of max HR.....for someoen who runs 15mins for 5 km then they want to run low 90% of max HR.....

lansingrunner068

27 posts since
Jun 26, 2006

4. Jul 3, 2006 8:14 AM

in response to: ahmusely

Re: What % of max HR should I run a 5k at?

When I run a hard 5k my HR is around 175-180 almost the entire race...my max heart rate is probably 190.

Viich

326 posts since
May 27, 2004

5. Jul 3, 2006 9:42 AM

in response to: ahmusely

Re: What % of max HR should I run a 5k at?

I know plenty of people who find their max is higher than they thought it was by wearing their HRM in races. Personally, I might try wearing it for a race or two but not checking it until after the race.

ahmusely

53 posts since
Jan 10, 2006

6. Jul 3, 2006 10:03 AM

in response to: ahmusely

Re: What % of max HR should I run a 5k at?

Thanks for the load of replies!

I'm in a period of base and tempo. The 5k is supposed to be used as a training run. My main question is how to not jump out in the front of the pack as my splits in my 5k's tend to look like this:

Mile 1: 6:40 or 6:30 (depending on terrain)
Mile 2: 7:30
Mile 3: 7:40
last 100 meters nauseate me so I don't know my split time

I have been relying on feel and my very broken Garmin to pace myself. Obviously it's not working. So, I thought that the HR monitor would be my best bet in terms of avoiding front-running.

During 10k's my pacing is far more even, though I am still faster than I should be (Mile 1 is usually around the 7:20 range, my goal for the 10k is a 7:50 or 7:45 pace).

I usually slow down between Mile 1 and Mile 2 because I feel like I can't catch my breath and it becomes hard to have a rhythm or pattern of breathing.

I'm looking forward to more responses!

ahmusely

53 posts since
Jan 10, 2006

7. Jul 3, 2006 10:05 AM

in response to: ahmusely

Re: What % of max HR should I run a 5k at?

btw my resting HR (taken on 3 mornings IS 52!!)

someone did a nice estimation there.

off to do my 3 miles before the 5k tomorrow!

look forward to hearing from you all

fredurie

1,979 posts since
Aug 21, 2002

8. Jul 3, 2006 10:07 AM

in response to: ahmusely

Re: What % of max HR should I run a 5k at?

Race by feel.

lansingrunner068

27 posts since
Jun 26, 2006

9. Jul 3, 2006 2:03 PM

in response to: ahmusely

Re: What % of max HR should I run a 5k at?

You are costing yourself a lot of time in the 1st half of your 5k races. That is why you have nothing left for the end.

If you reach the 1/2 way mark in 10:45 yet finish the race in 22:25 (11:40) you are probably costing yourself a good 30 seconds on the last 1/2 of the race.

I wouldn't advise trying for exact splits. You still will run your 1st mile faster because that is what you are used to but a minute faster on the 1st mile you would be ahead of me.

Currently I am around these split times:

Mile 1: 6:50
Mile 2: 7:00
Mile 3: 6:50

But I always have a lot left at the end so I can pass people (like a jerk)

ahmusely

53 posts since
Jan 10, 2006

10. Jul 3, 2006 2:24 PM

in response to: ahmusely

Re: What % of max HR should I run a 5k at?

thanks for the response... 30 seconds is a huge deal to me. i have no idea how to go out slower... the problem is that i do my 400's at around a 6:40 pace and i think that's the mode i go into when adrenaline kicks in??? i dunno. by the 1.5 mile mark i am hurting and basically slow to the pace I should be at and then by the last mile I am wanting to quit altogether... I'm scared to run without a Garmin because I don't want to repeat this mistake but my Garmin is all messed up anyhow and tells me I run a 4:45 mile when I'm racing so...there you go!!!!

I guess I'll just go without the Garmin and go on feeling and hope that in my right mind I can pace myself well.

I am still adjusting to my 40 miles per week so I am not doing heavy speedwork right now so I have no basis on which to gauge that old "400 meter feeling" so this is probably a good thing for me??? I hope so!

I just hope for negative splits and something in the realm of 22 minutes. I doubt I'll get it though, seeing that my easy run pace is around 9:2x or so... it's a training run so I'm not too stressed about it in general.

ahmusely

53 posts since
Jan 10, 2006

11. Jul 3, 2006 2:28 PM

in response to: ahmusely

Re: What % of max HR should I run a 5k at?

denton,

your post is interesting to me. i run my 2 miles when I'm all out racing somewhere around the 14:15 range... somethin like that.

thoughts?

cliff202j

82 posts since
Nov 10, 2005

12. Dec 20, 2007 9:50 PM

in response to: ahmusely

Re: What % of max HR should I run a 5k at?

I've used my heart monitor for all training runs and races for the last 5 years or so. The following are the results of my race analysis for the last 3 months of 2005:

Maximal Heart Rate: 206
Resting Heart Rate: 48

10K
Number of races: 4
Average Race Heart Rate: 189
Average Finishing Time: 38:42
Approximate Karvonen % of Effort: 90%

5K*
Number of races: 3
Average Race Heart Rate: 186
Average Finishing Time: 18:07
Approximate Karvonen % of Effort: 87.5%

15K
Number of races: 1
Average Race Heart Rate: 184
Average Finishing Time 56:55
Approximate Karvonen % of Effort: 85.0%

*At that time, the effort expended for my 17:35 5K PR race was the lowest of the group. My average heart rate was just 183.

-Cliff

http://This message has been edited by cliff202j (edited Jul-03-2006).

ahmusely

53 posts since
Jan 10, 2006

13. Jul 3, 2006 5:30 PM

in response to: ahmusely

Re: What % of max HR should I run a 5k at?

Thanks Cliff,

one question

what does it FEEL like to run with that much effort?
do you feel the BURN? are you gasping for air?

just curious...

runfastcoach

122 posts since
Jan 25, 2006

14. Jul 4, 2006 9:44 PM

in response to: ahmusely

Re: What % of max HR should I run a 5k at?

running411:

It appears you are new to the sport. That is ok! Welcome!

The actual heart rate you use in a race depends upon several factors. First, how fit and fast you are. If you run 22:40 (an equivalent to your 14:15 time over 2 miles), then you probably should be able to hold 88-91% of heart rate max (88% in the first mile, 91% or so in the last mile). If it is hot and humid, your heart rate will be even higher, but it isn't indicative that you are requiring a lot more oxygen. Rather, your body temp affects heart rate disproportionately. If you are ill, heart rate goes up, but sustainable heart rate goes down.

The best way to figure out how to run a 5k race is do one or two. The next best thing is run a 1.5 to 2 mile time trial. You can add about 2.5-5% to the average pace and use it during the race. Whatever heart rate associates with that pace is going to be what you need. Use heart rate as a feedback tool, not as a primary guide and you'll be ok. Tinman

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Dec 20, 2007 9:50 PM

What % of max HR should I run a 5k at?

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