Beginner's run/walk programs are a great way to get started in running, but if you're past the beginning stage and want to keep running, then one of these heart rate monitor running programs may be the right way to go.
Even if you don't have a heart rate monitor, keep reading (you can always pick one up if these programs interest you, after all).
I'll go into a little detail about which heart rate zone goes with what style of running - so really, you could follow these programs without a monitor.
The following heart rate monitor running programs are aimed at runners who are training for their first 10K run or half marathon. While these programs are designed to help you make it through the race, they're not designed for long distance runs per se.
If you'd like to enter a race, by all means, go ahead. Having a race to train for is a great motivational tool that can help you stick to a routine.
However, the idea here is to enjoy yourself, not just to finish the race.
Remember that you can always keep training and improving your performance for the next time around.
For that reason, these programs don't focus on high speed running but rather on getting your cardiovascular and respiratory systems as well as your muscles into shape for longer runs.
There are four different heart rate monitor zones which are covered by these heart rate monitor running programs:
Zone 1: Slow Run
Zone 2: Easy Run
Zone 2 ½: Steady Pace
Zone 3: Tempo Run
In order to determine your heart rate monitor training zones, please refer to my Zoladz and Karvonen pages.
How Fast Are These Zones?
Zone 1 is a slow run; slower than you've probably ever run before, in fact. Think of walking at a brisk pace, then increase the pace just enough that you have to run and you're there.
Zone 2 is an easy run; this is a run at a pace which allows you to keep up a conversation with someone running alongside you.
Zone 2 ½'s steady run is tough to describe; this is something which you need to experience to understand.
It's just a little faster than Zone 2's easy pace - you can find out for yourself by using these heart rate monitor running programs, though.
Zone 3 is a tempo run, best described as a pace which you can keep up for an entire hour. It's faster than an easy run, but not so fast that you can't keep it up for an extended period of time.
It's hard to really explain the four different zones, which is why a heart rate monitor is so helpful for using these programs to train.
A monitor can serve as a guide to tell you how fast to run; and once you've gotten a feel for these different tempos, you won't really need the monitor anymore.
However, I know that my heart rate monitor was invaluable when I was getting started as a serious runner.
Training Blocks
These heart rate monitor running programs are made up of three four-week-blocks; every fourth week should be a week where you scale back on your training and give yourself a little time to rest to get ready for the next stage of your training.
The famed cyclist Leontien van Moorsel retired from the sport a couple of years back and began training for the New York Marathon on a lark.
She was interviewed by Dutch TV right before running the race; she was asked about the differences between training for a run and a bicycle race.
She put it perfectly, saying that training for a run was all about resting; van Moorsel said she was initially shocked at how much rest runners gave themselves when training for a race - but she soon learned how important it was to get adequate rest. When you're training, you need some easy days too.
What About Cross Training?
You can cross train all you like; just make sure that it doesn't take away from training for your runs. Cross training is a good thing when you do it right - you can find out more about it via the link above.
How About Warming Up?
If you're doing a Zone 1 or 2 run, then you won't really need a warm up. Just stick to your pace and you'll be warmed up in five to ten minutes of running. However, if you're going faster than Zone 2, then you definitely need to warm up first!
Say you're going to do a 40 minute Zone 2 ½ run; you can warm up by doing the first five to ten minutes as a Zone 1 or 2 run, then pick up the pace and get into Zone 2 ½. If you're planning a tempo run, then do the same before you get into Zone 3.
If you do running stretches, then go right ahead. I don't usually do them before a training run, but if you prefer to do so, be my guest. However, make sure to warm up a little before you stretch - stretching cold muscles can do more harm than good.
Cooling Down
To cool down after a run, finish with a couple of minutes of Zone 1 or 2 running. One thing I personally like to do is to finish my runs with five to ten strides (in case you're unfamiliar with the term, these are relaxed 50-100 meter sprints).
Start off fast and and let yourself slow down naturally - then you can do some stretches to finish off.
Disclaimer
Only use these heart rate monitor running programs if you're already trained.
Before starting the 10K running program, make sure that you can run for 30 minutes without stopping.
Before starting the half marathon running program, make sure that you can complete a 10K run.
Of course, if you're in pain, stop. Always.
I don't have any way of knowing if you're pushing yourself too hard.
The running programs given here are set up with a slow and steady approach to helping runners reach their goals and are fine for the majority of runners - but you need to use your own best judgment.
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