HR-Guided Endurance Run

Aug 13, 2025

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Quick summary

Ben Is Running’s TRAINING FOR A 50K ULTRA MARATHON is worth watching in full. The core ideas are below so you can run the session today.

HR-focused training anchors the program. A chest-strap monitor (B20) keeps easy runs genuinely easy and avoids the gray zone between easy and tempo where effort drifts up.
Set a firm ceiling on easy-run HR (say 150 bpm) and let your monitor vibrate when you approach it.
Build weekly volume of around 140 to 240 km per week (about 100 miles), with most time at easy effort.
Dial in easy-run pace to roughly 8 minutes per mile (4:45 per km) at 125 to 130 bpm to build aerobic fitness without overstraining.

1.5-hour treadmill run (or outdoor equivalent)
- Target distance: about 20 km (12 to 13 mi)
- Pace: 8 min/mile (about 4:45/km)
- Heart-rate target: 125 to 130 bpm. Set your monitor to alert at 150 bpm as a checkpoint.
- At the halfway point, pause and reset the treadmill, then continue until you’ve logged the full 20 km.
Add an easy 10 km session later in the day to total 30 km and move toward a 30 to 40 km weekly base.
Log data with the chest-strap monitor, sync to Strava, and refine your pace targets in the Pacing app to your current fitness.

Try this heart-rate-anchored easy-run approach today. The Pacing app helps you fine-tune targets to your current level.