Like this site:
] Subscribe To This Site
Heart Rate Monitor Running
Programs - 10k Running
Program and 1/2 Half Marathon Training Schedule Guaranteed to Bring
Heart Rate Monitor Running Programs are
running programs in which the speed of your runs is determined by your
You do not have a heart rate monitor? Then do not stop
First of all, you can always get one :)
Have a look at the most
important features of heart rate monitors
to find out what to look for in a heart rate monitor.
Secondly, I will explain which heart rate zone corresponds with which
type of running.
So you could even use these
heart rate monitor running programs without wearing
an actual heart rate monitor.
In this section I will provide you with two training schedules:
A "Run Your First 10K" Heart
Training Schedule. See 10K
Running Program - in 12 Weeks to your first 10K. Assumes
you are able to run 30 minutes non-stop.
A "First Half Marathon" Heart
Training Schedule. See the
Marathon Running Schedule - in 12 weeks to your first half
marathon. Assumes you are able to run a 10k.
Not quite at that level yet? Then check out the run/walk
beginner running programs.
Work your way up to running 30 minutes non-stop, e.g. by
Running Program 3 (from 0 to 30 minutes of non-stop running
in only 12 weeks), then move on to the 10k running program.
Once you have finished that, move on to the half marathon running
I get e-mails from people who have gone from zero to half marathon all
via the running programs on this site!
Goal of These Heart Rate Monitor Training Programs
These heart rate monitor running programs are focused at those runners wanting
to finish their first 10K or half marathon.
These training programs will get you to the finish, but they are not
aimed at racing the distance.
Notice that subtle difference?
By all means, enter a race. In fact I
encourage you to do so. Because when you have a race scheduled, your
to stick to the running plan is definitely higher.
But do not race your race.... "only"
it... enjoy it... after your first, hopefully successful attempt to
a race you will have many opportunities to improve your performance.
When you are relatively new to running, it really is best to take
things one step at a time. You have got a lifetime of running ahead of
you. So, first focus on
being able to cover the distance, being able to run that
Then next time, try to
improve your running with a training schedule
focused on improvement.
That's why you don't find any real speedy stuff in these running
programs. Pretty much all runs will be focused on improving your
aerobic performance. So, getting you used to the time on your feet and
the distance you have to cover in your race.
The Heart Rate Monitor Training Zones
These heart rate monitor running programs cover four heart
rate monitor zones:
Determining Your Heart Rate Zones
You can determine your heart rate zones in different ways. To determine
your heart rate monitor training zones I refer to the
following two pages:
So How Fast Are Those Zones Exactly?
A slow run is slower than anything you
have experienced before. Some people label it as one to two minutes per
mile slower than marathon pace.
I find that difficult.
I rather use the following description :
Think of a brisk walk. Then go just that little bit faster so that you
actually have to run. That's pretty much slow pace for me.
An easy run is the pace at which you
could still maintain a conversation.
That's why it is also known as conversational pace.
A steady state run… hmm, pretty hard to
describe until you actually feel it. Start using these heart rate
monitor running programs and you'll find out... Anyway, just that
little bit faster than easy pace, I guess, but not as fast as tempo
A tempo run is described as the pace you
can go for an hour. So it feels harder than an easy run, and it is a
bit faster, but not that fast that after ten minutes you feel you can't
go anymore. It needs to be tough, but not so tough that it will force
you to slow down after 5-10 minutes.
You see, it is difficult to make this very clear in words. That's
why it is so good to have a heart rate monitor when you are using these
heart rate monitor running programs.
Your heart rate monitor will guide you on how fast you should go, and
then you feel what it is like to run at that pace.
I don't use my heart rate monitor that often nowadays.
Because now I know how fast a tempo run is and what it feels like. I
know how fast my slow runs go. But I thank my heart rate monitor for
the beginning months and years when I did not have a clue on how fast
Hey, How About The Speedwork?
At this stage of your running, it really is best to not do too much
There is a popular school of thought that for the first 3-4 years of
running, all running should be easy and slow running.
Yeah, maybe, but that's not very exciting..!
I don't know a runner who has actually done that so they can prove that
it is way more beneficial!
Sooner or later, everybody wants speed.
And it can be argued that these running programs should have an element
I feel, however, that it
is better to get you ready to cover the whole
distance by focusing more on the slow and easy running
occassional steady-state and tempo run in between.
I think that tempo runs and steady-state runs serve their purpose in
improving your lactate threshold and improving your aerobic profile.
And at least, they offer you that little bit of extra variety which
keeps your heart rate monitor running programs fun and doable!
Your heart rate monitor running programs consist of three
Cutting down your training in blocks like these is called periodization.
Within these blocks, each fourth week is a rest week in which training
is cut back.
The purpose of this is to refreshen you and get you ready for the next
Do cut back your training every fourth week.
Famous female Dutch cyclist Leontien van Moorsel
stopped cycling a few years ago and started training for the New York
marathon (for fun, not in a bid to win the race).
Just before her marathon she was interviewed by Dutch television and
was asked what the big differences where between bicycle training and
She described it very well, when she said that
running training was all about resting.
She could not believe in the beginning how much rest runners took.
after a while she saw that hard days every day is not very beneficial
for your running.
You need your easy days.
You need your rest weeks.
Should Runners Do Cross-Training?
Do as much cross training as you like as long as it does not interfere
with your running training.
Cross-training is good for you! Check out my cross
runners page with more thoughts on this interesting
When you do a run in Zone 1 or Zone 2, you do not really need to warm
up. As long as you keep to the pace, the first 5 to
10 minutes serve as a good enough warming up.
Going faster than conversational pace?
Then definitely do a warm up!
Suppose you have a 40-minute Zone 2 1/2 run
planned. Then run the first 5 to 10 minutes in Zone 1 and/or 2 and the
remainder of your run in Zone 2 1/2.
Have a tempo run planned? Then before
you get into serious Zone 3 action, also run your first 5 to 10 minutes
in Zone 1 or 2. Then start with your Zone 3 intervals.
Want to do stretches? I never do them before I
start running, but be my guest if you feel like them. Check out my
views on running
Please note: only do stretches after you have warmed up appropriately.
Nothing worse than stretching cold muscles!
Finish your run with a few minutes of easy running. A good habit to
develop is to finish up with 5 to 10 strides (also called striders).
Strides are relaxed sprint efforts of 50 to 100 metres. You start off
fast and then let yourself unwind.
After that, do your running
stretches. The link provides you with my running stretches
Only use these heart rate monitor running programs if you are already
Before starting the 10K running program, make sure
you can run for half an hour non-stop.
Before starting the half marathon running program,
make sure you can finish a 10K.
Even then, when in pain, stop.
I cannot coach you from a distance, so I cannot judge whether you are
pushing yourself too hard or not.
These running programs are set up well and use a slow but steady
approach to help you achieve your goals. They are perfectly fine for
But you have to use your own judgement here. In other words, if you get
OK, now that's all out of the way, here are the links to the
heart rate monitor
running programs and the beginner run/walk programs:
and good luck!
Like this page: