Hi Eric and everyone

last night I begun the 15 week foundation program using my test results and something curious happened I found it very hard to keep my heart rate in zone 2 it kept creeping up into 3 and 4. As my run progressed it became harder and harder to get may heart rate down after each 15-20" of moderately fast running. The only way I could get it down was to walk for 30-40" then resume running again. Does this mean my test results were wrong or dose this happen? After running for 20' as quickly as I could my average HR was 163 so my training runs will all be based upon this figure.

When this happens is it ok to walk to lower my HR or do I continue to run ensuring I keep my HR as low as possible?

The only thing I can think of is I am currently in Alice Springs which is almost the geographic centre of Australia and though I ran in the evening it was still about 34C and a bit humid. After my warm up, I ran for 35' increasing my speed for 15-20" every 5' then my cool down was walking for about 10' back to where we are staying.

Any help or advice will be greatly appreciated. Thank's


ALICE SPRINGS in the Northern Territory 1,520 km North of Adelaide & 2,257 km North West of Melbourne

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Comment by Robert Burpee on March 7, 2014 at 11:07pm

Thank you Eric for your reply, and one more question if I may, excuse my ignorance, what does the cadence exercises develop because as you run faster your cadence increases. Is it also to assist with the development of correct form and efficiency?

Comment by Eric Orton on March 7, 2014 at 9:55am

Yes, this can happen and zone 2 develop is very important for creating efficiency, so stay patient and walking is good to bring the HR back into the zone, then begin running again.  Thru time, this run/walk pattern will eventually become more and more running.

You might also want to test again in week 4, as your test will improve rather quickly.

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