Heart Rate Threshold Run

Workout - Heart Rate Threshold Run

• 12min @ 6'00''/km
• 20min @ 5'00''/km
• 12min @ 7'00''/km

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Intro: Here’s what you need from The Best (and WORST) Heart Rate Workouts for Runners by StrengthRunning. The essential workouts are below so you can start using them today. The full video goes deeper.

Key points:

• Speed-paced runs don’t need a heart-rate monitor. Sessions like 6 x 800 m, 3 x 1-mile repeats, or long runs finishing at marathon pace are governed by target paces, not HR zones.
• The two workout types that benefit from HR feedback are recovery runs (low effort) and threshold/tempo runs (specific HR zone).
• Arm-based monitors (such as COROS) read more consistently than wrist devices or chest straps.
• Set your own HR zone boundaries. The presenter found Zone 2 sits around 135-150 bpm (recovery efforts under 145 bpm) and threshold work falls in 160-170 bpm.

Workout example: Recovery run:

• Distance: 4 miles, flat terrain.
• Goal HR: 145 bpm or less (Zone 2 target; author targets roughly 140 bpm).
• Pace: relaxed, talkable. Avoid elevation changes.

Threshold (tempo) run:

• Duration: 10 minutes at steady intensity.
• Target HR: 160-170 bpm (about 85-90% of max HR; presenter’s max HR is around 190 bpm).
• Pace: just slower than race speed. Hold steady within your HR band. When HR goes over 170 bpm, dial it back. Below 160 bpm is still useful, just stay stable.

Practical tips:

• Use a heart-rate monitor to control effort on easy days. If HR drifts above your target zone, back off pace.
• On threshold work, lean conservative rather than pushing hard. Hitting the right zone gets you the aerobic benefit.
• Personalize your HR zones to your own max HR. Estimate with 220 minus age or run a max test.
• Track progress in the Pacing app. Dial in your target HR zones and adjust distances and paces.

Closing note: Try these HR-driven recovery and tempo sessions today. Set the paces in the Pacing app to align with your zones.

References

• The Best (and WORST) Heart Rate Workouts for Runners | Strength Running - YouTube (YouTube Video)