Приняв за максимальный пульс в 186, получаю следующие значения:
Long Runs - any run of 26 km or longer. Long runs shouldn't be slow jogs during which
you just accumulate time on your feet. The most beneficial intensity range for most of your long runs is 10 to 20 percent slower than your goal marathon race pace. For most marathoners, this pace range coincides with about 74 to 84 percent of maximal heart rate.
137-156
Medium- Long Runs - any run of 18 to 24 km. To gain the greatest physiological benefits, the pace for these runs should be similar to the pace for long runs. Avoid the temptation to do your medium-long runs too hard on days when you feel fresh, because this will prolong your recovery time and reduce the quality of your other key workouts.
137-156
Marathon-Pace Runs - are medium-long or long runs during which you run most of the miles at your goal marathon pace. These runs provide the precise physiological benefit of allowing you to practice the pace, form, and so on of race day. They ' re also a great confidence booster. For most marathoners, marathon pace coincides with about 79 to 88 percent of maximal heart rate.
147-164
General Aerobic Runs - include your standard, moderate-effort runs of up to 16 km. They are slower than lactate-threshold runs, shorter than medium-long runs, and faster than recovery runs. The intention of general aerobic runs is to enhance your overall aerobic conditioning through boosting your training volume; these runs improve your marathon readiness because many of the beneficial adaptations that improve endurance are
related to the total volume of your training. For most runners, the optimal intensity range for these runs is about 15 to 25 percent slower than marathon race pace. Usually, this pace range coincides with about 70 to 81 percent of maximal heart rate.
130-151
Lactate-Threshold Runs - are tempo runs in which you run for at least 20 minutes at your lactate-threshold pace. This coincides closely with your current 15K to half marathon race pace. For most marathoners , this pace range corresponds with about 82 to 91 percent of maximal heart rate. The lactate-threshold sessions are done after a 3 to 5 km warm-up and should be followed by a 10- to 15-minute cool-down.
153-169
Recovery Runs - are relatively short runs done at a relaxed pace to enhance recovery for your next hard workout. These runs aren't necessarily jogs, but they should be noticeably slower than your other workouts of the week. The optimal intensity for recovery runs for most marathoners is to stay below 76 percent of maximal heart rate.
up to 141
Vo2max Intervals - range from 600 meters to 1,600 meters in duration and are run at current 5K race pace. Whereas runners focusing on shorter races need to do some of their intervals closer to 3K race pace, marathoners gain maximum benefit from sticking to 5K race pace. By sticking to the lower to middle end of the effective intensity range, about 93 to 95 percent of maximal heart rate, you'll provide a strong stimulus to improve your V02max while recovering quickly for your other important workouts. The optimal amount of rest between intervals is debatable. One school of thought is to minimize rest so that your metabolic rate stays high during the entire workout. This strategy makes for very difficult workouts (which can be good), but you risk shortening your workouts. Another school of thought is to allow your heart rate to decrease to 70 percent of your maximal heart rate (130 bpm).
173-177
Speed Training - are repetitions of 50 to 1 50 meters that improve leg speed and running form. These workouts train your nervous system to allow you to maintain a faster rate of leg turnover during your races. These sessions are done after a thorough warm-up and often toward the end of a general aerobic run or a recovery run. Allow yourself plenty of rest between repetitions so that you can run each one with good technique. A typical session is 10 repetitions of 100 meters in which you accelerate up to full speed over the first 70 meters and then float for the last 30 meters. It's critical to remain relaxed during these accelerations. Avoid clenching your fists, lifting your shoulders, tightening your neck muscles, and so on. Concentrate on running with good form, and focus on one aspect of good form, such as relaxed arms or complete hip extension, during each acceleration. A typical rest is to jog and walk 100 to 200 meters between repetitions.
Long Runs - any run of 26 km or longer. Long runs shouldn't be slow jogs during which
you just accumulate time on your feet. The most beneficial intensity range for most of your long runs is 10 to 20 percent slower than your goal marathon race pace. For most marathoners, this pace range coincides with about 74 to 84 percent of maximal heart rate.
137-156
Medium- Long Runs - any run of 18 to 24 km. To gain the greatest physiological benefits, the pace for these runs should be similar to the pace for long runs. Avoid the temptation to do your medium-long runs too hard on days when you feel fresh, because this will prolong your recovery time and reduce the quality of your other key workouts.
137-156
Marathon-Pace Runs - are medium-long or long runs during which you run most of the miles at your goal marathon pace. These runs provide the precise physiological benefit of allowing you to practice the pace, form, and so on of race day. They ' re also a great confidence booster. For most marathoners, marathon pace coincides with about 79 to 88 percent of maximal heart rate.
147-164
General Aerobic Runs - include your standard, moderate-effort runs of up to 16 km. They are slower than lactate-threshold runs, shorter than medium-long runs, and faster than recovery runs. The intention of general aerobic runs is to enhance your overall aerobic conditioning through boosting your training volume; these runs improve your marathon readiness because many of the beneficial adaptations that improve endurance are
related to the total volume of your training. For most runners, the optimal intensity range for these runs is about 15 to 25 percent slower than marathon race pace. Usually, this pace range coincides with about 70 to 81 percent of maximal heart rate.
130-151
Lactate-Threshold Runs - are tempo runs in which you run for at least 20 minutes at your lactate-threshold pace. This coincides closely with your current 15K to half marathon race pace. For most marathoners , this pace range corresponds with about 82 to 91 percent of maximal heart rate. The lactate-threshold sessions are done after a 3 to 5 km warm-up and should be followed by a 10- to 15-minute cool-down.
153-169
Recovery Runs - are relatively short runs done at a relaxed pace to enhance recovery for your next hard workout. These runs aren't necessarily jogs, but they should be noticeably slower than your other workouts of the week. The optimal intensity for recovery runs for most marathoners is to stay below 76 percent of maximal heart rate.
up to 141
Vo2max Intervals - range from 600 meters to 1,600 meters in duration and are run at current 5K race pace. Whereas runners focusing on shorter races need to do some of their intervals closer to 3K race pace, marathoners gain maximum benefit from sticking to 5K race pace. By sticking to the lower to middle end of the effective intensity range, about 93 to 95 percent of maximal heart rate, you'll provide a strong stimulus to improve your V02max while recovering quickly for your other important workouts. The optimal amount of rest between intervals is debatable. One school of thought is to minimize rest so that your metabolic rate stays high during the entire workout. This strategy makes for very difficult workouts (which can be good), but you risk shortening your workouts. Another school of thought is to allow your heart rate to decrease to 70 percent of your maximal heart rate (130 bpm).
173-177
Speed Training - are repetitions of 50 to 1 50 meters that improve leg speed and running form. These workouts train your nervous system to allow you to maintain a faster rate of leg turnover during your races. These sessions are done after a thorough warm-up and often toward the end of a general aerobic run or a recovery run. Allow yourself plenty of rest between repetitions so that you can run each one with good technique. A typical session is 10 repetitions of 100 meters in which you accelerate up to full speed over the first 70 meters and then float for the last 30 meters. It's critical to remain relaxed during these accelerations. Avoid clenching your fists, lifting your shoulders, tightening your neck muscles, and so on. Concentrate on running with good form, and focus on one aspect of good form, such as relaxed arms or complete hip extension, during each acceleration. A typical rest is to jog and walk 100 to 200 meters between repetitions.
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