Runners’ Easy Pace, What, Why and How – Data Thursday

Easy Pace for Heart Rate is in the range of 59-74% of Vo2max (Heart Rate Zone setting and based on % of HRR) setting refer to the previous Data Thursday.Long slow distance uses the same pace for the training max for 150 minutes.Why Easy Pace?Easy Pace does a good job for help build resistance to […]

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Maximize Your Training with Resting Heart Rate (RHR) – Data Thursday

As we’ve learned in finding your Maximum Heart Rate (MHR), Resting Heart Rate (RHR) is another number you’ll need to find out your optimal heart rate training zone.Finding RHR is much easier than MHR.Here’s how:Put on your heart rate monitor/watch.Find a quiet room where you can sit down and rest.Relax and breath deeply for 3 […]

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Calculate Your Maximum Heart Rate – Data Thursday

The Run Fast Academy website is nearly completed and I’ll be guest blogging anything related to the running data quite regularly.And to keep myself motivated I’ll name it “Data Thursday” 🙂As the name suggests I’ll try my best to post useful information about workout, nutrition, recovery with simple statistic on every Thursday.Back to the topic […]

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Improve Your Race Time with Cruise Intervals – Data Thursday

Similar to tempo run, cruise intervals improve your lactate threshold (occurs around 85% of your maximum heart rate) but a short rest between repetitions allow you to run slightly faster than a tempo.You may also use the same pace as your tempo run but reduce the rest time in between repetitions.Threshold run helps improve your aerobic […]

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Are You a Small Monkey or Big Monkey? – Data Thursday

It’s last day of Sept! Been running 302km in mostly Easy and Marathon zone for the past 1 mth to build my aerobic base.Improvement comes from proper stress+recovery.According to Dr. Nicholas Romanov “The Running Revolution” some runners run high mileages to achieve higher performance and these ppl are known as the Big Monkey. They feel […]

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