Run Workouts (using your Heart Rate)

Following on from my post about Heart Rate Training, I thought I’d get some Run Workouts together which are based on your Heart Rate Zones.

Remembering there are three heart rate training zones, there are 3 or 4 different types of run workouts you can do that link in with these:

  • Aerobic
  • Efficient (medium and long)
  • Anaerobic

All workouts are done in minutes and hours, and heart rate are suggested.  See this Run Workouts Excel sheet for your own suggested heart rate zones for the workouts (enter your age, activity level and your average minute miles).

Here are the workouts:

Aerobic Run Workouts: 70%-80% Heart Rate Max
2-4 times a week

Efficient Run Workouts: 80%-85% Heart Rate Max
1-2 times a week

Efficient run workouts come in medium and long distances:

Medium Distance

Long Distance

Anaerobic Run Workouts: 85%-95% Heart Rate Max
Once a week

Do workout 1,2,3,4 then increase the repetitions the next 4 weeks.

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