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Philippe Propage sheds some light on this type of training and suggests the right percentages for attaining your racing objectives.
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In many cases, when discussing sports training or equipment, people talk about training sessions in percentage terms and this can get confusing because some people are referring to the MAS (Maxium aerobic speed), while others are referring to the maximum heart rate (HRMAX).
Far be it for me to suggest using the MAS or HRmax as a matter of priority:
I believe that both methods of evaluating your speed are useful and I would say that it is your personal approach, your ideas and the location of your run that are more likely to determine whether you should use one or other of these methods. Furthermore, there is nothing preventing you from using both depending on your type of session (endurance-focused training or, on the contrary, intensive training) or even use your MAS as a reference point while recording your heart rate to verify your physical condition at any particular time.
What you need to know, if you are using the MAS measurement, is that it allows you to know very precisely what a particular pace corresponds to. For example, a pace of 85% for a runner with an MAS of 15km/h will involve running 1000 m in 4'42, or 4'26 at 90% and 4'12 at 95%. However, when you use the HR percentage measurement, you will be running in exercise zones: they are less precise but equally effective and have the added advantage of taking into consideration your current fitness.
Remember that when you use an MAS percentage, you are immediately running at the right pace, whereas, when you use the HRmax percentage, it takes some time to get to the right zone – time needed for your heart rate to get the right level – which does not mean that you cannot exercise efficiently from the start of your training session.
The table below shows how the relative percentages of the MAS and HRmax can be compared approximately:
Depending on the distances run, we estimate that you should attain the following on average:
Check the table above to find out the equivalent HRmax percentage.
Another factor to take into consideration: your physical condition. The better your condition, the higher your MAS percentage will be.
The opposite is even more true: the lower your MAS, the less you will be able to make use of a high percentage. In short, a very high-level marathon runner can run the distance in a little over two hours, whereas most runners will finish in about four hours, i.e. double the time. Naturally, the latter will not be able to maintain as high an MAS percentage as those who dominate the leading positions!
I cannot finish this article without shattering the image that I may be associated with: the image of being a trainer of high-level athletes. Naturally, that is what I am, but I am as interested in the latter as I am in those that run only for their own pleasure and health. Even if you do not know your MAS and you do not have a heart rate monitor, there is NOTHING preventing you from training properly by simply being aware of your own body. This is done by keeping in mind the following 3 paces:
Whatever method you choose when running, whether it is within a particular framework (MAS or HRmax) or totally without restriction, making sure you enjoy yourself while running is the best way of successfully achieving your objectives. Remember this phrase: "regardless of your running speed, you will always be quicker than those who stay sitting in their sofas".
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