- Day-to-day variations of your heart rate averages 6 BPM (beats per minute)
- You can easily become dehydrated when training and/or racing, reason being, research has found that one’s heart rate increases 7 BPM for every 1% loss of body weight due to dehydration. An increase in temperature of 10° can cause one’s heart rate to increase by 10 BPM; When you’re endurance running and/or racing it can rise even more.
What should my long runs consist of? (based on distances and gradual long mile increase) If training for a:
- 5k = longest run 5 no longer than 6 miles
- 10k = longest run 8 no longer than 9 miles
- 21k (half marathon) = 16 no longer than 17 miles
- Marathon = that’s a whole different ball game… you need to get several long runs in based on training plan.
Keep in mind, if you’re training for a short distance race, running long runs will affect your short distance same goes for a long distance runner. To illustrate, you wouldn’t ask a marathoner to race a 1 mile race, it would injure the long endurance athlete because they are not trained for short distances. Same concept goes for the mile runner, they are not prepared for endurance training since they are focused and trained more on speed.