[orangesontrail]

Hi, I just purchased the first ultra trail running plan and am a bit confused on the recovery runs. It says to run at 80% of your Aerobic Threshold (AeT). I attempted a heart rate drift test but I probably started too low as the avg HR in the first 30 min was 148 and then was 146 in the second HR. Generally speaking I think that adding 5-10 seconds to it may be an easy way to estimate my AeT without having to redo the test. If 158 ish is my AeT then 80% of it would be about 126. I am not able to run with this HR as my HR would be higher. If I walk briskly it would be able 105-115. Am I supposed to then walk all these recovery runs? I’m worried that I won’t get enough running mileage if I walk all of these recovery runs. Thanks so much!

[Scott Johnston]

Sorry to be slow responding.

Not sure where you read 80%. Here is the recovery run instruction copied from the first ultra plan.  It says 90%. That might allow you to run a bit more of these.

Successful training requires modulation, which means workouts must be completed at differing intensities and durations to elicit the desired response in your body. Recovery workouts are often overlooked because they feel easy, but don’t be fooled; they are as important as any other part of a training regimen. As an athlete gets stronger, recovery workouts become essential to counterbalance the strain placed on the body by more challenging efforts.

Recovery workouts should be performed in Zone 1 or below. As a rule of thumb, the top of Zone 1 can be calculated as 10% below your aerobic threshold (AeT). Take your AeT and multiply by 0.9 to find the top of your Zone 1.

I hope this helps,

Scott

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