You have no doubt heard of long slow distance runs or LSD for short. I prefer to call these types of runs, running slow to run fast. This weekly long run is the cornerstone of all distance running programs. By adding the use of heart rate monitors a runner can improve the effectiveness of long runs significantly.
A simple formula is needed to calculate the effort level of these runs. The formula 180bpm minus the user’s age was popularized by the great triathlete Mark Allen. Using this formula Mark Allen went onto to build his enormous aerobic capacity.
Example: 180bpm (180-your age = heart rate limit)
- 35 years old
145 bpm heart rate limit
