After 5 weeks of Zone 2 only run training for 30 minutes each day plus a 40 odd minutes for parkruns. I did my first harder run.
Without any expensive testing I used Doctor Phil Mafftones 180 minus my age to set my zones. There was scope to add 10 if you were injury free and had been running well for years and to minus 10 if you had illness or injury.
I had been having lots of little niggling injury setbacks but have generally been running ok most of my adult life so I just used the 180 minus my age.
Running at this zones 2 was painfully slow but I stuck with it.
I was worried that my old garmin fenix 3 wrist base heart rate monitor was not good enough to get any meaningful data but as I got more used to running slow my garmin seemed to be more than good enough to keep me accountable. So each week I was able to go a bit further in the same time on the same course.
After the 5 weeks I did a 5km threshold run at parkrun, my zone 4 but my garmin had lots of my workout in Zone 5 so I should be able to fit my zone 2 higher.
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