Notes
Week 3 or 4 on heart rate runs
Start at 6.0 (20 min mile)
Rules: every .25 miles check heart rate
Speed changes:
If < = 133 bump up .2
If 134-136 bump up .1
If 136-139 no change
140-146. Bump down .1
If = > 147. Bump down .2
Once you hit below 6.0 you are done.
So far my avg is going up from completing 3 miles to lately an avg of 3.5-3.75
Once I hit 5 miles I will bump up my starting speed. I want to do 150 HR days too