HEART RATE during marathons/half marathons

vmclach

I signed up for a 30k, and I want to know what %HR is maintainable for running for 2-3 hours for most runners


NOTE: I've never RACED long distances before. I'm used to doing races that are 5-30 min long from a 1500-6000 meters. During these races my HR is probably pretty close to max

BrianSharpe

Everyone is different depending on level of fitness etc.

On my 20K (2:05) run last Sunday I averaged about 150bpm which (if you use 220-age puts me at 92% of MaxHR, the MaxHR estimates are not very accurate.....) and I could carry on a conversation.

It takes a bit of experimentation to find your pace, best bet is to get your HRM and a training buddy. If you can carry on a conversation while running you've hit your training pace (Zone 3). On race day you'd be pushing it a bit more up into zone 4 (anything much more than that and you'll run out of steam halfway through)

How much training time do you have before the race?

vmclach

It's on Saturday, but I have my mileage up & I just got done with a track season, so I think that if I'm running around 75-85 I'll be good . Sounds like I shouldn't be pushing too hard

SueInAz

It's on Saturday, but I have my mileage up & I just got done with a track season, so I think that if I'm running around 75-85 I'll be good . Sounds like I shouldn't be pushing too hard

You definitely won't be pushing as hard during a longer race as you would during the shorter ones or you'll burn out long before you reach the finish line. I'm usually running at about 80% when I run anything from a 10K to a half marathon which for me is one hour to 2:45.