"One Officer One Sport" Series 6
Training for long distance run

0 Photo

The first exercise introduced is the basic knowledge of Aerobic Capacity, which, commonly known as "endurance", is the essential element for a long distance run. Continued running means running for not less than 30 minutes, and is one of the most effective ways to improve Aerobic Capacity. The intensity of aerobic training can be reflected by the speed of running which should depend on the athlete's ability or fitness level. The training effect can be affected by the intensity of training which can be measured by our Heart Rate Response. Normally, the average heart rate of an individual during continued running is between 140 bpm and 160 bpm. Heart Rate Response will also be influenced by the athlete's age, intensity of training and level of skill. The formula of heart rate response in an aerobic exercise is shown opposite.

Estimated Maximum Heart Rate (HRmax) = 220 - Age

Resting Heart Rate (HRrest): the heart rate at resting condition, which can be obtained by palpation.

Estimated Reserved Heart Rate (HRres) = HRmax - HRrest

Estimated Range of Heart Rate for Aerobic Training (HRat):

HRat = HRrest + HRres x (60% ~ 80%) = HRrest + (HRmax - HRrest) x (60% ~ 80%)

Example: Athlete's age = 47 HRmax = 220 - 47 = 173 HRrest = 50 bpm (by palpation) HRres = HRmax - HRrest = 123 bpm HRat = HRrest + HRres x (60% ~ 80%) = 50 + (123) x (60% ~ 80%) = 50 + (74 ~ 98) = 124 ~ 148 bpm = 21 ~ 25 beat per 10 seconds

Therefore, the heart rate in the training zone for this athlete is between 124bpm and 148 bpm.