Heart-rate training
A Simple Heart-Rate Training Plan for Runners
Heart-rate training is not about obeying one number. It helps keep easy days easy, dose hard work carefully, and notice when fatigue or heat changes running cost.
Check the data
Confirm watch fit and use a chest strap for hard sessions if wrist data looks erratic.
Set working zones
Start with an estimated max heart rate, then improve it with reliable observed readings or a careful test.
Build easy volume
Most beginner running should feel easy and repeatable, often near Zone 2.
Avoid the middle trap
A simple target after consistency is stable is roughly 80 percent easy work and 20 percent harder work.
Add quality carefully
Add tempo, hills, or intervals only after easy running is stable.
Use drift as a check
Large drift during steady easy running can signal heat, dehydration, fatigue, or an aerobic base that still needs time.