{"id":12269,"date":"2023-07-17T15:08:24","date_gmt":"2023-07-17T14:08:24","guid":{"rendered":"https:\/\/www.runwithcaroline.com\/?p=12269"},"modified":"2023-10-02T17:02:10","modified_gmt":"2023-10-02T16:02:10","slug":"heart-rate-when-running","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/heart-rate-when-running\/","title":{"rendered":"Heart rate when running: The complete guide"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:192.1200750469%; }img#mv-trellis-img-1{display:block;}img#mv-trellis-img-2::before{padding-top:149.92679355783%; }img#mv-trellis-img-2{display:block;}img#mv-trellis-img-3::before{padding-top:141.4364640884%; }img#mv-trellis-img-3{display:block;}img#mv-trellis-img-4::before{padding-top:149.92679355783%; }img#mv-trellis-img-4{display:block;}img#mv-trellis-img-5::before{padding-top:149.92679355783%; }img#mv-trellis-img-5{display:block;}img#mv-trellis-img-6::before{padding-top:149.92679355783%; }img#mv-trellis-img-6{display:block;}img#mv-trellis-img-7::before{padding-top:149.92679355783%; }img#mv-trellis-img-7{display:block;}img#mv-trellis-img-8::before{padding-top:149.92679355783%; }img#mv-trellis-img-8{display:block;}<\/style>\n<p>You may have heard of pace per mile or VO2 Max as guides for how fast you should run.&nbsp;<\/p>\n\n\n\n<p>Heart rate when running is also a great tool to use to determine how hard you should be working during a run or workout.<\/p>\n\n\n\n<p>Most sports training programmes use the following variables: frequency, duration and intensity.<\/p>\n\n\n\n<p>It&rsquo;s under intensity where heart rate training comes in.<\/p>\n\n\n\n<p>But if you&rsquo;re confused about your heart rate and how it should be used during your training, this guide has got you covered!<\/p>\n\n\n\n<p>From understand the different heart rate training zones to monitoring your heart rate when running, I&rsquo;ll discuss everything you need to know to optimise your training in this guide.<\/p>\n\n\n\n<p>We&rsquo;ll look at:<\/p>\n\n\n\n<ul>\n<li>The importance of your heart rate when running<\/li>\n\n\n\n<li>What are the benefits of heart rate training?<\/li>\n\n\n\n<li>What are the heart rate training zones?<\/li>\n\n\n\n<li>Target heart rate vs maximum heart rate (HR Max)<\/li>\n\n\n\n<li>How to calculate your maximum heart rate<\/li>\n\n\n\n<li>How to calculate your target heart rate<\/li>\n\n\n\n<li>What is a high heart rate when running?<\/li>\n\n\n\n<li>Resting heart rate vs recovery heart rate<\/li>\n\n\n\n<li>Resting heart rate vs recovery heart rate<\/li>\n\n\n\n<li>How to monitor your heart rate when running<\/li>\n\n\n\n<li>5 ways to lower your heart rate when running<\/li>\n\n\n\n<li>Sample heart rate training plan<\/li>\n<\/ul>\n\n\n\n<p>Ready?<\/p>\n\n\n\n<p>Let&rsquo;s get started!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-533x1024.png\" alt=\"heart rate when running\" class=\"wp-image-12270\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-533x1024.png 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-156x300.png 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-768x1475.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-500x960.png 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-625x1200.png 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-150x288.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20533%201024'%3E%3Crect%20width='533'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"heart rate when running\" class=\"wp-image-12270 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running.png\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-533x1024.png.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-533x1024.png.webp 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-156x300.png.webp 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-768x1475.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-500x960.png.webp 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-625x1200.png.webp 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-150x288.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running.png.webp 1000w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>The importance of your heart rate when running<\/strong><\/h2>\n\n\n\n<p>Your heart rate, or pulse rate, is used to measure workout intensity.&nbsp;<\/p>\n\n\n\n<p>Many athletes use their heart rate and heart rate training zones to help programme their training.&nbsp;<\/p>\n\n\n\n<p>Heart rate is measured in beats per minute (BPM) and can range from 75 bpm to 200 bpm depending on your age, gender and exertion levels.&nbsp;<\/p>\n\n\n\n<p>As your pace and work rate increases, so does your heart rate.&nbsp;<\/p>\n\n\n\n<p>This is so your heart can pump blood to your muscles so they get oxygen to keep going.&nbsp;<\/p>\n\n\n\n<p>Your heart rate is influenced by a number of factors, including your age, gender and fitness levels.<\/p>\n\n\n\n<p>Not all runners have the same heart rate at any given intensity due to physiological differences such as lactate threshold and running economy.<\/p>\n\n\n\n<p>Even factors like medication, caffeine consumption, the weather and how you feel on the day of your run can affect your heart rate.&nbsp;<\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/tips-for-running-in-the-heat-and-humidity\/\" data-type=\"post\" data-id=\"4341\">Running in the heat and humidity<\/a> and at a high altitude in particular can increase your heart rate.<\/p>\n\n\n\n<p>Your heart rate will also increase as the number of repetitions increase, so it&rsquo;s worth remembering this when doing intervals, for example. <\/p>\n\n\n\n<p>The bottom line? Leveraging your heart rate when running can lead to better training outcomes. <\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/running-vo2-max-charts\/\" data-type=\"post\" data-id=\"6659\">Running VO2 Max charts: What is good VO2 Max for my age and gender?<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">What are the benefits of heart rate training?<\/h2>\n\n\n\n<p>By using your heart rate when running, you will get a better insight into how your body is responding during training.<\/p>\n\n\n\n<p>Using stats like your heart rate allows you to train smarter, which is always better than training harder.<\/p>\n\n\n\n<p>Here are the primary benefits of heart rate training:<\/p>\n\n\n\n<p><strong>#1<\/strong> <strong>Allows you to work with trackable data<\/strong><\/p>\n\n\n\n<p>Your heart rate is a piece of data that can be captured and tracked over time.<\/p>\n\n\n\n<p>The importance of this is that you can track progress and improvements made over a set period of time.<\/p>\n\n\n\n<p>It is for this reason that heart rate training is popular with amateur and elite athletes alike. <\/p>\n\n\n\n<p><strong>#2<\/strong> <strong>Optimises your performance <\/strong><\/p>\n\n\n\n<p>Heart rate training optimises your performance in many ways.<\/p>\n\n\n\n<p>When you track your runs and workouts using your heart rate, you&rsquo;ll increase your fitness and improve your performance over time and you&rsquo;ll prioritise recovery time. <\/p>\n\n\n\n<p>A well-rounded training plan will include a range of workouts &ndash; some will be easy, some will be tough. <\/p>\n\n\n\n<p>This diversity elevates your training and you can track the intensity in each workout using your heart rate. <\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/running-drills-to-improve-form-and-performance\/\" data-type=\"post\" data-id=\"4607\">7 essential running form drills for beginners to improve speed and endurance<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-1-683x1024.png\" alt=\"heart rate when running\" class=\"wp-image-12272\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-1-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-1-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-1-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-1-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-1.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-1-683x1024.png.webp\" alt=\"heart rate when running\" class=\"wp-image-12272 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-1-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-1-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-1-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-1-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-1.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-1.png\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What are the heart rate training zones?<\/strong><\/h2>\n\n\n\n<p>There are six key heart rate zones that you need to be aware of if you want to leverage heart rate training.<\/p>\n\n\n\n<p>The absolute fastest rate at which your heart is able to beat is zone 5. This is also called the HR Max zone.<\/p>\n\n\n\n<p>The lowest rate is zone 0 which is your resting heart rate.&nbsp;<\/p>\n\n\n\n<p>Your age, gender and fitness levels will determine the heartbeat range for each zone, there is no one size fits all approach.&nbsp;<\/p>\n\n\n\n<p>The chart below shows the six heart rate zones in more detail.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Heart rate training zone chart<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Heart rate zone<\/strong><\/td><td><strong>% of maximum heart rate<\/strong><\/td><td><strong>Exertion level<\/strong><\/td><td><strong>What it feels like&hellip;<\/strong><\/td><\/tr><tr><td>5 &ndash; Anaerobic&nbsp;<\/td><td>90-100%<\/td><td>Maximum<\/td><td>You feel like you&rsquo;ll collapse at the end of the run. You can&rsquo;t sustain this pace for more than 10-30 seconds.&nbsp;<\/td><\/tr><tr><td>4 &ndash; Lactate threshold<\/td><td>80-90%<\/td><td>Hard<\/td><td>You can feel the burn in your muscles during or at the end of a tough workout.<\/td><\/tr><tr><td>3 &ndash; Tempo<\/td><td>70-80%<\/td><td>Moderate<\/td><td>You find it more challenging to hold a conversation without getting out of breath.&nbsp;<\/td><\/tr><tr><td>2 &ndash; Aerobic<\/td><td>60-70%<\/td><td>Light<\/td><td>You can hold a conversation comfortably with your training partner when running.<\/td><\/tr><tr><td>1 &ndash; Easy<\/td><td>50-60%<\/td><td>Very light<\/td><td>Your body is moving with minimal stress on your body.<\/td><\/tr><tr><td>0 &ndash; Recovery<\/td><td>&lt; 50%<\/td><td>Rest<\/td><td>Rest<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"724\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/Heart-rate-training-zones-724x1024.png\" alt=\"heart rate when running\" class=\"wp-image-12277\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/Heart-rate-training-zones-724x1024.png 724w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/Heart-rate-training-zones-212x300.png 212w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/Heart-rate-training-zones-768x1086.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/Heart-rate-training-zones-679x960.png 679w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/Heart-rate-training-zones-764x1080.png 764w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/Heart-rate-training-zones-848x1200.png 848w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/Heart-rate-training-zones-150x212.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/Heart-rate-training-zones.png 1414w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"724\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/Heart-rate-training-zones-724x1024.png.webp\" alt=\"heart rate when running\" class=\"wp-image-12277 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/Heart-rate-training-zones-724x1024.png.webp 724w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/Heart-rate-training-zones-212x300.png.webp 212w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/Heart-rate-training-zones-768x1086.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/Heart-rate-training-zones-679x960.png.webp 679w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/Heart-rate-training-zones-764x1080.png.webp 764w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/Heart-rate-training-zones-848x1200.png.webp 848w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/Heart-rate-training-zones-150x212.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/Heart-rate-training-zones.png.webp 1414w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/Heart-rate-training-zones.png\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<p>Typically, most runners will train using a variety of heart rate zones using specific workouts.&nbsp;<\/p>\n\n\n\n<p>For example, a workout could look like this:<\/p>\n\n\n\n<ul>\n<li>Heart rate zone 1 (50-60%) &ndash; Warm up for 10 minutes&nbsp;<\/li>\n\n\n\n<li>Heart rate zone 2 (60-70%) &ndash; Easy effort run for 30 minutes<\/li>\n\n\n\n<li>Heart rate zone 3 (70-80%) &ndash; Moderate effort run for 10 minutes<\/li>\n\n\n\n<li>Heart rate zone 4 (80-90%) &ndash; Hard effort run for 6 minutes<\/li>\n\n\n\n<li>Heart rate zone 5 (90-100%) &ndash; Very hard effort run for 2 minutes<\/li>\n\n\n\n<li>Heart rate zone 1 (50-60%) &ndash; Cool down for 10 minutes<\/li>\n<\/ul>\n\n\n\n<p>If you&rsquo;re a marathon runner, for example, typically 50-70% of your training will be done in heart rate zones 1 and 2.<\/p>\n\n\n\n<p>Think easy runs and long, continuous runs at a comfortable pace.&nbsp;<\/p>\n\n\n\n<p>Training in heart rate zone 2 in particular allows you to build your endurance and train for sustained periods of time.&nbsp;<\/p>\n\n\n\n<p>Your remaining training will be a combination of heart rate zones 3, 4 and 5.&nbsp;<\/p>\n\n\n\n<p>Think speed training and strength training (zone 3), lactate threshold training (zone 4) and anaerobic training (zone 5).&nbsp;<\/p>\n\n\n\n<p>Training in heart rate zones 3 and 4 allows you to improve your aerobic fitness and muscle strength and increase your lactate threshold.&nbsp;<\/p>\n\n\n\n<p>It also allows you to increase your maximum capacity for shorter, harder efforts.&nbsp;<\/p>\n\n\n\n<p>Whereas training in heart rate zone 5 allows you to develop fast-twitch muscle fibres to boost sprint speed.&nbsp;<\/p>\n\n\n\n<p>If you&rsquo;re training for a shorter distance like a 5k, you may spend more training time in heart rate zones 3 and 4 to get your body used to running at faster speeds.&nbsp;<\/p>\n\n\n\n<p>The bottom line? A variety of heart training zones will be used in your training.&nbsp;<\/p>\n\n\n\n<p>The exact zones you use will depend on your training and fitness goals.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-to-breathe-when-running-breathing\/\" data-type=\"post\" data-id=\"1026\">How to breathe while running: 4 actionable tips<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-2-683x1024.png\" alt=\"heart rate when running\" class=\"wp-image-12273\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-2-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-2-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-2-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-2-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-2-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-2-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-2-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-2.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-2-683x1024.png.webp\" alt=\"heart rate when running\" class=\"wp-image-12273 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-2-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-2-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-2-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-2-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-2-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-2-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-2-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-2.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-2.png\" id=\"mv-trellis-img-4\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Target heart rate vs maximum heart rate (HR Max)<\/strong><\/h2>\n\n\n\n<p>Your target heart rate is an indicator to tell you if you&rsquo;re getting maximum benefit from your workout.<\/p>\n\n\n\n<p>The <a href=\"https:\/\/www.heart.org\/en\/healthy-living\/fitness\/fitness-basics\/target-heart-rates\" target=\"_blank\" rel=\"noopener\">American Heart Association<\/a> generally recommends a target heart rate of:<\/p>\n\n\n\n<ul>\n<li>50-70% of your maximum heart rate for moderate intensity exercise&nbsp;<\/li>\n\n\n\n<li>70-85% of your maximum heart rate for vigorous intensity exercise&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>Your maximum heart rate (also known as HR Max) is the rate at which your heart beats the fastest.&nbsp;<\/p>\n\n\n\n<p>This is during intense periods of your workout such as a sprint finish.&nbsp;<\/p>\n\n\n\n<p>Generally, you&rsquo;ll only spend about 1-5% of your training in the HR Max zone as it&rsquo;s physically demanding.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/increase-running-stamina-and-endurance\/\" data-type=\"post\" data-id=\"5267\">How to increase running stamina and endurance: 6 actionable tips<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How to calculate your maximum heart rate<\/strong><\/h2>\n\n\n\n<p>To calculate your maximum heart rate, subtract your age from 220.&nbsp;<\/p>\n\n\n\n<p>For example, if you&rsquo;re 35 years old, your maximum heart rate will be 185 bpm.&nbsp;<\/p>\n\n\n\n<p>Remember this is just a guide &ndash; your actual heart rate may be 15 to 20 bpm higher or lower.<\/p>\n\n\n\n<p>You will need to use a heart rate monitor when running to work out exactly what it is across a series of workouts.&nbsp;<\/p>\n\n\n\n<p>If you do want a more exact calculation, it&rsquo;s best to do a stress test and then monitor your heart rate.&nbsp;<\/p>\n\n\n\n<p>To do this, do the following workout. You&rsquo;ll need a heart rate monitor for this:<\/p>\n\n\n\n<ul>\n<li>Warm up for 15 minutes.<\/li>\n\n\n\n<li>Run for 1 mile at tempo pace (this should feel comfortably hard).<\/li>\n\n\n\n<li>Gradually increase your speed over 400m before running a final 400m at an all out pace.<\/li>\n<\/ul>\n\n\n\n<p>The highest number on your monitor will be close to your maximum heart rate.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/best-running-workouts\/\" data-type=\"post\" data-id=\"7503\">7 of the best running workouts to build endurance, strength and speed&nbsp;<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-3-683x1024.png\" alt=\"heart rate when running\" class=\"wp-image-12274\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-3-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-3-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-3-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-3-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-3-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-3-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-3-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-3.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-3-683x1024.png.webp\" alt=\"heart rate when running\" class=\"wp-image-12274 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-3-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-3-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-3-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-3-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-3-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-3-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-3-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-3.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-3.png\" id=\"mv-trellis-img-5\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How to calculate your target heart rate<\/strong><\/h2>\n\n\n\n<p>Once you&rsquo;ve worked out your maximum heart rate, use the table below to determine your target heart rate.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Age<\/strong><\/td><td><strong>Target heart rate<\/strong><\/td><td><strong>Maximum heart rate (HR Max)<\/strong><\/td><\/tr><tr><td>20<\/td><td>100 &ndash; 170 bpm<\/td><td>200 bpm<\/td><\/tr><tr><td>30<\/td><td>95 &ndash; 162 bpm<\/td><td>190 bpm<\/td><\/tr><tr><td>35<\/td><td>93 &ndash; 157 bpm<\/td><td>185 bpm<\/td><\/tr><tr><td>40<\/td><td>90 &ndash; 153 bpm<\/td><td>180 bpm<\/td><\/tr><tr><td>45<\/td><td>88 &ndash; 149 bpm<\/td><td>175 bpm<\/td><\/tr><tr><td>50<\/td><td>85 &ndash; 145 bpm<\/td><td>170 bpm<\/td><\/tr><tr><td>60<\/td><td>80 &ndash; 136 bpm<\/td><td>160 bpm<\/td><\/tr><tr><td>70<\/td><td>75 &ndash; 128 bpm<\/td><td>150 bpm<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/what-is-a-tempo-run\/\" data-type=\"post\" data-id=\"2786\">What is a tempo run? 5 tempo run workouts to improve endurance and speed<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What is a high heart rate when running?<\/strong><\/h2>\n\n\n\n<p>If you train in a high heart rate zone for too long, this could have negative consequences for your health.<\/p>\n\n\n\n<p>Training in heart rate zones 3, 4 and 5 continuously over consecutive days makes it more difficult for your body to recover after exercise and in between runs.&nbsp;<\/p>\n\n\n\n<p>By doing so you risk <a href=\"https:\/\/www.runwithcaroline.com\/symptoms-of-overtraining-when-running\/\" data-type=\"post\" data-id=\"6188\">overtraining<\/a>, illness and injury.&nbsp;<\/p>\n\n\n\n<p>This is why it is recommended that you perform 50-70% of your training in heart rate zones 1 and 2 to avoid training burnout.&nbsp;<\/p>\n\n\n\n<p>Related:&nbsp;<a href=\"https:\/\/www.runwithcaroline.com\/best-half-marathons-in-the-us\/\" data-type=\"post\" data-id=\"12169\">14 of the best half marathons in the US<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-4-683x1024.png\" alt=\"heart rate when running\" class=\"wp-image-12275\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-4-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-4-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-4-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-4-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-4-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-4-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-4-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-4.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-4-683x1024.png.webp\" alt=\"heart rate when running\" class=\"wp-image-12275 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-4-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-4-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-4-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-4-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-4-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-4-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-4-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-4.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-4.png\" id=\"mv-trellis-img-6\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Resting heart rate vs recovery heart rate<\/strong><\/h2>\n\n\n\n<p>Your heart beats faster during exercise, so your heart rate when running is higher than your resting heart rate and recovery heart rate.&nbsp;<\/p>\n\n\n\n<p>Here&rsquo;s an explanation for each:<\/p>\n\n\n\n<ul>\n<li><strong>Resting heart rate <\/strong>&ndash; the rate your heart beats while you&rsquo;re doing no activity at all. Typically, it varies between 60 and 100 bpm. You will have a lower resting heart rate if you&rsquo;re very fit.&nbsp;<\/li>\n\n\n\n<li><strong>Recovery heart rate <\/strong>&ndash; the amount of time it takes for your heart rate to return to its resting heart rate after exercise. As you get fitter, the recovery time will shorten.&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/first-10k\/\" data-type=\"post\" data-id=\"12879\">11 things I wish I&rsquo;d known before running my first 10k<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How to monitor your heart rate when running<\/strong><\/h2>\n\n\n\n<p>Monitoring your heart rate when running can help you to avoid overexerting yourself and can lead to better training outcomes.&nbsp;<\/p>\n\n\n\n<p>The best way to monitor your heart rate when running is to use a heart monitor.&nbsp;<\/p>\n\n\n\n<p>Most sports watches nowadays have a heart monitor feature to help you do this.&nbsp;<\/p>\n\n\n\n<p>A heart monitor allows you to track your heart rate throughout your training.&nbsp;<\/p>\n\n\n\n<p>This is important as it allows you to check when your veering outside of your desired heart rate zone so you can slow down or speed up.&nbsp;<\/p>\n\n\n\n<p>Remember your heart rate when running is a tool to guide your training.&nbsp;<\/p>\n\n\n\n<p>Listening to your body is equally as important to ensure you are training at the right intensity level.&nbsp;<\/p>\n\n\n\n<p>Related:&nbsp;<a href=\"https:\/\/www.runwithcaroline.com\/garmin-forerunner-235-running-watch-review\/\" data-type=\"post\" data-id=\"3199\">The best running watch: Garmin Forerunner 235 review<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-1-1-683x1024.png\" alt=\"heart rate when running\" class=\"wp-image-12276\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-1-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-1-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-1-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-1-1-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-1-1-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-1-1-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-1-1-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-1-1.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-1-1-683x1024.png.webp\" alt=\"heart rate when running\" class=\"wp-image-12276 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-1-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-1-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-1-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-1-1-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-1-1-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-1-1-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-1-1-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-1-1.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-1-1.png\" id=\"mv-trellis-img-7\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>5 ways to lower your heart rate when running<\/strong><\/h2>\n\n\n\n<p>If you regularly become out of breath on a run, or feel nauseous when running, then you may need to take steps to lower your heart rate.<\/p>\n\n\n\n<p>Here are some training strategies to lower your heart rate:<\/p>\n\n\n\n<p><strong>#1 Slow down your running pace<\/strong><\/p>\n\n\n\n<p>One of the best ways to lower your heart rate is to <a href=\"https:\/\/www.runwithcaroline.com\/tips-on-how-to-slow-yourself-down-when-running\/\" data-type=\"post\" data-id=\"5378\">slow down your running pace<\/a>.<\/p>\n\n\n\n<p>Run slowly or speed walk until your heart rate slows down and you can catch your breath.<\/p>\n\n\n\n<p>If you can hold a conversation without getting out of breath, this is a sign you have lowered your heart rate to a safe level.&nbsp;<\/p>\n\n\n\n<p><strong>#2 Take deep breaths<\/strong><\/p>\n\n\n\n<p>Taking deep breaths helps you to lower your heart rate.<\/p>\n\n\n\n<p>Find a place to sit down and do some deep, diaphragmatic breathing.<\/p>\n\n\n\n<p>Inhale for a count of 4 then exhale for a count of 4 until your heart rate goes back to normal.<\/p>\n\n\n\n<p><strong>#3 Avoid drinking coffee before a run<\/strong><\/p>\n\n\n\n<p>Caffeine can increase your heart rate and make you dehydrated.<\/p>\n\n\n\n<p>If you do decide to have a coffee before your run, make sure you drink lots of water to balance out its effects.&nbsp;<\/p>\n\n\n\n<p><strong>#4 Pick up the pace gradually<\/strong><\/p>\n\n\n\n<p>If you&rsquo;re a new runner, you may be tempted to speed up quickly.<\/p>\n\n\n\n<p>Gradual progression is key when training to beat a time or for a distance goal to avoid <a href=\"https:\/\/www.runwithcaroline.com\/symptoms-of-overtraining-when-running\/\" data-type=\"post\" data-id=\"6188\">overtraining<\/a>, burnout and injury.<\/p>\n\n\n\n<p>Progression also means you avoid highs in your heart rate.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-to-pace-your-run\/\" data-type=\"post\" data-id=\"1150\">How to pace your run: 4 simple tips for effective pacing<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-1-683x1024.png\" alt=\"heart rate when running\" class=\"wp-image-12272\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-1-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-1-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-1-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-1-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-1.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-1-683x1024.png.webp\" alt=\"heart rate when running\" class=\"wp-image-12272 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-1-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-1-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-1-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-1-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-1.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/heart-rate-when-running-1.png\" id=\"mv-trellis-img-8\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Sample heart rate training plan<\/strong><\/h2>\n\n\n\n<p>Here is a sample heart rate training plan aimed at intermediate runners.<\/p>\n\n\n\n<p>This training plan is designed to get you used to running in different heart rate training zones.<\/p>\n\n\n\n<p>The idea is that you progress gradually throughout the six weeks of the plan.<\/p>\n\n\n\n<p>So make a note of your heart rate at the start of the plan in week 1 and compare it to your heart rate at the end of week 6.<\/p>\n\n\n\n<p>During each week you can do an optional strength training session on the Saturday but this is completely up to you. <\/p>\n\n\n\n<p><strong>Week 1<\/strong>:<\/p>\n\n\n\n<ul>\n<li>Monday: Rest day (zone 0)<\/li>\n\n\n\n<li>Tuesday: 30 minute easy run (zone 2)<\/li>\n\n\n\n<li>Wednesday: 40 minute easy run (zone 2)<\/li>\n\n\n\n<li>Thursday: 30 minute easy run (zone 2)<\/li>\n\n\n\n<li>Friday: Rest day (zone 0)<\/li>\n\n\n\n<li>Saturday: Rest day (zone 0) or optional strength training session (zone 3)<\/li>\n\n\n\n<li>Sunday: 60 minute long run (zone 2)<\/li>\n<\/ul>\n\n\n\n<p><strong>Week 2<\/strong>:<\/p>\n\n\n\n<ul>\n<li>Monday: Rest day<\/li>\n\n\n\n<li>Tuesday: 30 minute easy run (zone 2)<\/li>\n\n\n\n<li>Wednesday: 45 minute easy run (zone 2)<\/li>\n\n\n\n<li>Thursday: 30 minute easy run (zone 2)<\/li>\n\n\n\n<li>Friday: Rest day (zone 0)<\/li>\n\n\n\n<li>Saturday: Rest day (zone 0) or optional strength training session (zone 3)<\/li>\n\n\n\n<li>Sunday: 70 minute long run (zone 2)<\/li>\n<\/ul>\n\n\n\n<p><strong>Week 3<\/strong>:<\/p>\n\n\n\n<ul>\n<li>Monday: Rest day (zone 0)<\/li>\n\n\n\n<li>Tuesday: 30 minute easy run (zone 2)<\/li>\n\n\n\n<li>Wednesday: Interval training &ndash; 2 x 400m in zone 3, 2 x 400m in zone 4, 2 x 400m in zone 3<\/li>\n\n\n\n<li>Thursday: 30 minute easy run (zone 2)<\/li>\n\n\n\n<li>Friday: Rest day (zone 0)<\/li>\n\n\n\n<li>Saturday: Rest day (zone 0) or optional strength training session (zone 3)<\/li>\n\n\n\n<li>Sunday: 75 minute long run (zone 2)<\/li>\n<\/ul>\n\n\n\n<p><strong>Week 4: <\/strong><\/p>\n\n\n\n<ul>\n<li>Monday: Rest day (zone 0)<\/li>\n\n\n\n<li>Tuesday: 30 minute easy run (zone 2)<\/li>\n\n\n\n<li>Wednesday: Interval training &ndash; 2 x 400m in zone 3, 2 x 400m in zone 4, 2 x 400m in zone 3<\/li>\n\n\n\n<li>Thursday: Tempo run &ndash; 10 mins in zone 2, 10 mins in zone 3, 10 mins in zone 2<\/li>\n\n\n\n<li>Friday: Rest day (zone 0)<\/li>\n\n\n\n<li>Saturday: Rest day (zone 0) or optional strength training session (zone 3)<\/li>\n\n\n\n<li>Sunday: 75 minute long run (zone 2)<\/li>\n<\/ul>\n\n\n\n<p><strong>Week 5<\/strong>:<\/p>\n\n\n\n<ul>\n<li>Monday: Rest day (zone 0)<\/li>\n\n\n\n<li>Tuesday: 30 minute easy run (zone 2)<\/li>\n\n\n\n<li>Wednesday: Interval training &ndash; 2 x 400m in zone 3, 2 x 400m in zone 4, 2 x 400m in zone 3<\/li>\n\n\n\n<li>Thursday: Tempo run &ndash; 10 mins in zone 2, 10 mins in zone 3, 10 mins in zone 2<\/li>\n\n\n\n<li>Friday: Rest day (zone 0)<\/li>\n\n\n\n<li>Saturday: Rest day (zone 0) or optional strength training session (zone 3)<\/li>\n\n\n\n<li>Sunday: 80 minute long run (zone 2)<\/li>\n<\/ul>\n\n\n\n<p><strong>Week 6<\/strong>:<\/p>\n\n\n\n<ul>\n<li>Monday: Rest day (zone 0)<\/li>\n\n\n\n<li>Tuesday: 30 minute easy run (zone 2)<\/li>\n\n\n\n<li>Wednesday: Interval training &ndash; 2 x 400m in zone 3, 2 x 400m in zone 4, 2 x 400m in zone 3<\/li>\n\n\n\n<li>Thursday: Tempo run &ndash; 10 mins in zone 2, 15 mins in zone 3, 10 mins in zone 2<\/li>\n\n\n\n<li>Friday: Rest day (zone 0)<\/li>\n\n\n\n<li>Saturday: Rest day (zone 0) or optional strength training session (zone 3)<\/li>\n\n\n\n<li>Sunday: 90 minute long run (zone 2)<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>You may have heard of pace per mile or VO2 Max as guides for how fast you should run.&nbsp; Heart rate when running is also a great tool to use to determine how hard you should be working during a run or workout. Most sports training programmes use the following variables: frequency, duration and intensity. &hellip;<\/p>\n","protected":false},"author":1,"featured_media":12271,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","disable-in-feed":false,"article-schema-type":"","disable-critical-css":false},"categories":[88,123],"tags":[322,100],"mv":{"thumbnail_id":12271,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/blog-post-137-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/12269"}],"collection":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=12269"}],"version-history":[{"count":21,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/12269\/revisions"}],"predecessor-version":[{"id":13228,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/12269\/revisions\/13228"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/12271"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=12269"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=12269"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=12269"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}