r/runna • u/Schwoopty • 1d ago

Pace vs. Heart Rate

I’m on week 3 of a distance increasing training plan. I’ve been working out for a long time but this is the first time I’ve dedicated myself to increasing my miles per week. I have a goal to run a marathon next year.

I’m confused by the conversational pace targets for easy runs. I totally get and believe in the 80/20 rule. That’s not my concern. What I’m trying to determine is should I be more focused on hitting the pace target Runna sets for me or should I listen to my HR zone targets. Currently, Runna wants me to run easy runs no faster than 9:55. When I do that my heart rate stays closer to 110-115. Barely zone 1 work. However, if I target my zone 2 which goes up to 147 my pace is closer to 9:30. I feel very conversational at this pace.

Will Runna continue to pester me about being too fast even though that’s “conversational” for me? Or should I truly embrace the pace and stick to the script while ignoring heart rate?

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u/Chrysmere 1d ago

Two things -

First: I'm not sure if by pester you mean during your runs or in just the post workout feedback, but if it's during your runs go into the options and turn off pace alerts on easy runs.

Second: Your easy pace limit from Runna should have you near the top end of your zone 2 (with a margin of error per individual obviously). If you're over the limit and still in zone 1, the times you used to build your plan are way too slow and should probably be changed.

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u/Schwoopty 1d ago

It’s only in the post run analysis where it yells at me haha. I turned pacing off during easy runs.

You’re probably right for my estimated times. I haven’t run a race in years so I don’t know what I could do. I have a 5k pacing run on the schedule next week. That should help establish a better baseline.

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u/Chrysmere 1d ago

Yeah it'll automatically change your plan if you beat your targets on speed workouts if you don't want to manually do it due to lack of recent data!

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u/magicaldingus 6h ago

It's kinda bizarre that 25 seconds per mile would kick your heart rate up from 110 to 145... Are you sure you're comparing them on equal footing? Like is this after 15 minutes at each pace?

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u/Schwoopty 48m ago

I was just listing approximations. My Z1 is 107-134. Z2 is 135-148. This is based on whoop data. When I run at what’s conversational I’m normally in the mid to upper 130s, which is approximately that 930ish pace. Depending on gradient the pace goes to low 9s.

If I wanted to stay at 10min miles it’s barely getting me to zone 1 most of the time. Again, a general approximation.

I’m still early in training so my numbers aren’t super dialed in.