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So I just did a 120 min run with an average heart rate of 144. I only ran 8 miles in this time. If I program E correctly like in a Green protocol while lifting 2-3x a week, can I expect to run a half marathon in this same time frame while averaging the same heart rate? How feasible is this goal?

Another question. For the average marathon runner, what is their average heart rate? Are they aiming for under 150? Basically what I’m asking is if I decide to run a marathon should I be aiming for the same heart rate as I would for a typical E session.

hey man,
let me see if I get your question right.

I am assuming you are about 27 (basis your userid).

You can certainly make improvements during a green protocol by training by training around the 144bpm mark. My own data from a half marathon (sorta 90-95% effort) was a 153 bpm average at age 39. If you are actually trying to set a PB in a half marathon, you should be running at the 155-160 range. The scientific basis for that is that your race pace will tend to be just UNDER your lactate threshold (LT) which is anywhere from 80-90pct of your max HR.

If running a half marathon or marathon is your GOAL, i strongly suggest taking up a specific running program OR using the TB basebuild program. You should see your resting HR and running times drop quite dramatically within 6-8 weeks.

cws1992 wrote:So I just did a 120 min run with an average heart rate of 144. I only ran 8 miles in this time. If I program E correctly like in a Green protocol while lifting 2-3x a week, can I expect to run a half marathon in this same time frame while averaging the same heart rate? How feasible is this goal?

Another question. For the average marathon runner, what is their average heart rate? Are they aiming for under 150? Basically what I’m asking is if I decide to run a marathon should I be aiming for the same heart rate as I would for a typical E session.

have you read any of maffetones stuff ? Give it a google if you haven't.

It is possible to ran a half marathon at around that heart rate in that sort of time, but you need to train your body for it.

I am doing a half marathon (Trail run) in June, just before my 28th birthday. We have the same heart rates numbers and I will be planning on running it exactly how you said. My plan is basically 2-3 runs paired with TB Op I/A or similar. My goal is just to run 21km reasonably easy and pain free so I am not to worried about doing a specific prep program.

I only have my personal experience to go by and my running days were pre TB. I also don’t have that many runs where I wore a HR monitor as I used to run at target paces rather than HR.

Aged 29/30 I went from being overweight and seriously unfit (no exercise) to running a half marathon in 9 months. Time was 1h41min / 7:40mm at 166 AHR. Training was mainly based on 4-5 runs a week at mixed efforts (but mostly easy), one boxing / circuit class and a reasonable amount of walking.

A couple of years later I was on a very focussed running plan of 5-6 runs a week, up to 60 miles a week, probably 50/50 easy / hard miles. At that time I did a half marathon in 1h26min / 6:34mm at 177 AHR. This was balls to the wall, nothing left in the tank. An easy run then was 8:22mm at 144 AHR which is about a 1h50min half.

I never ran a marathon with a HR monitor but I would guess I was around 165/170 AHR. A half and a Marathon are completely different beasts, you have to manage yourself much more in a marathon and leave enough in the tank to complete the distance.

Personally I think I would have struggled to hit the 120min time within the HR constraint you are suggesting on an non specific running program in the short term. However I think you could also push your HR target up a bit for and achieve the time.

Is Green enough? 3-5 E sessions would be sufficient for a half if you focus on running and add some variety (LSS, Tempo, Intervals, long runs). Max strength work would need to be kept to maintenance. Recovery will be the biggest issue, particularly as you ramp up the miles / time on feet.

As Maxrip said, Maffetone has a lot of info on HR training. Google Mark Allen, one of the best Ironmen competitors who used this method.