To learn how to train most efficiently on my treadmill, I bought various books. My favorite is Heart Monitor Training For The Compleat Idiot by John L Parker Jr. Using the book I have identified my max heart rate (192), my resting heart rate (~55), and calulated my Recovery Ceiling (151), and Threshold Floor (171). So I have been trying to work out on the treadmill, and keep my HR below 151. I have do a fast walk of around 4.2-4.5 MPH on the treadmill (incline = 4%), and keep my heart rate between 140-151. But as soon as I start to jog, my heart rate goes up. I found that if I slow the treadmill to 3.5 MPH, I can jog, and keep my heart rate below 151. I think this is caused by the extra motions in jogging suchs as arms moving more, body bouncing up and down more. So I am trying to figure out whether it is better to jog at 3.5mph, or walk at 4.3 mph. Which will improve my speed for a marathon?
Maybe I can walk on the slow days, and jog/run on the fast days. I am still learning.

Posted by Rob in Running on August 29th, 2006 |