50 min Easy Run Under a Heart Rate Cap
A 50 minute easy run with a heart rate ceiling of about 75 percent of max, to keep easy days truly aerobic when you tend to run them too fast.
- Duration
- 50 min
- Distance
- 9 kmestimated
- Effort
- 49
- Level
- Intermediate
- Focus zone
- Endurance
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upRecovery Very easy, let HR settle | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 2 | IntervalEndurance Stay under 75% of max HR | 40 min | 78-88% threshold pace66-75% HRmax72-82% FTP |
About this workout
Many runners run their easy days too fast. That leaves them too tired to run the hard sessions well and adds little extra fitness. A heart rate ceiling makes the easy day objective. In this run you stay at or below about 75 percent of your maximum heart rate for 50 minutes.
Warm up with ten minutes of very easy jogging so the heart rate settles. Then run 40 minutes with the ceiling in place. On hills you will need to slow down considerably, possibly to a walk on steep climbs. Expect the pace to feel slow at first. Over several weeks of consistent easy running, the pace at the same heart rate usually improves.
This suits intermediate runners who have a reliable max heart rate value. If you only know an age-based estimate, treat the cap as a guide and also use the talk test.
Tips
- Choose a flat route for the first few attempts.
- Use a chest strap for a steadier reading.
- Note your average pace each time to see the progress.
Good forHalf marathonMarathonGeneral fitness
Season phaseBaseAny time