Have at that and let me know your results.Įxcellent posts. And you will find that you can run faster at the same cadence once you start focusing NOT on stride LENGTH, but on PUSH OFF of the back leg. Somewhere in there, you will find your longer distance cadence and your race pace cadence. Run 2x400 again this time running with a little higher setting than Zone 2+ - and see if that is comfortable or if it's too fast. Take as much time as you need in between the 400s to get your breath back and HR down. Take a 2' break, then run 2x400 medium pace (Z3 or higher ) at the Zone 2+ cadence setting. Run 1 mile at Zone 2+ WITH tempo trainer, upping the cadence 3-5 steps again. Run 1 mile at Zone 2 WITH tempo trainer, upping the cadence 3-5 steps. Run 1 mile at Zone 1, count cadence for 1 minute, but don't use tempo trainer (or metronome ). In only a few short weeks, I am seeing some good changes - however, I have been running a while and used to run close to 95 cadence, but once you keep at it, you'll improve - and like everything else, your mileage may vary. I have been stuck at 88 for a few years, but I am tying HR into the cadence and seeing where that is getting me. Right now I am attempting to get my comfortable cadence up to 95 steps per minute (that's 95 left foot strikes or 190 total steps per minute ). Great advice as usual from Bear and Johnny Kay - and I would add going to the track or a course that is flat and measured out and running at different cadences and different HRs just to see what works for you. Itrithere4iam - 9:44 AM is there a conversion chart anywhere that will tell you have fast you will be traviling if you use a metronome for training? Like how fast you can do a 1 mile run if you are traveling 180 BPM etc. My formula uses the number you will see on your pedometer. Chi Running uses how many times one foot strikes the ground and will be half of the number I used above. The step count used above is total steps counting both feet. I just saw The Bear's post and need to clarify that formula. It annoyed the crap out of my running partners so they weren't too upset when I lost it. I used to have a watch with a metronome and loved it.
METRONOME 120 FREE
I don't do very much math at work anymore so please feel free to point out any obvious errors in my formula. Take your step count and divide it by your target time to get your cadence (steps per minute )įlip that upside down and you get C steps Decide on a target time (in minutes ) for your mile. Probably want to try this several times to get an average. Get a pedometer and find out how many steps you take in a mile. LEVEL 9: ATHLETE: 95 rpm (190 beats or steps per minute LEVEL 8: ATHLETE: 90 rpm (180 beats or steps per minute ) LEVEL 7: ATHLETE: 85 rpm (170 beats or steps per minute ) LEVEL 6: EXCEPTIONALLY ACTIVE: 80 rpm (160 beats or steps per minute ) LEVEL 5: VERY ACTIVE: 75 rpm (150 beats or steps per minute ) LEVEL 4: ACTIVE: 70 rpm (140 beats or steps per minute ) LEVEL 3: MODERATELY ACTIVE: 65 rpm (130 beats or steps per minute ) LEVEL 2: LIGHTLY ACTIVE: 60 rpm (120 beats or steps per minute ) LEVEL 1: VERY INACTIVE: 50 rpm (100 beats or steps per minute ) LEVEL 9: ATHLETE: 190 steps per minute = 10-12 mph (5-6 minute mile ) LEVEL 8: ATHLETE: 180 steps per minute = 8.8 mph (7 minute mile ) LEVEL 7: ATHLETE: 170 steps per minute = 7.5 mph (8 minute mile ) LEVEL 6: EXCEPTIONALLY ACTIVE: 160 steps per minute = 6.7 mph (9 minute mile ) LEVEL 5: VERY ACTIVE: 150 steps per minute = 6.0 mph (10-11 minute mile ) RUNNING PACE CHART (RECREATIONAL TO ATHLETE ) LEVEL 9: ATHLETE: 190 steps per minute = 6.0 mph (9-10 minute mile ) LEVEL 8: ATHLETE: 180 steps per minute = 5.5 mph (11 minute mile ) LEVEL 7: ATHLETE: 170 steps per minute = 5 mph (12 minute mile ) LEVEL 6: EXCEPTIONALLY ACTIVE: 160 steps per minute = 4.6 mph (13 minute mile ) LEVEL 5: VERY ACTIVE: 150 steps per minute = 4.3 mph (14 minute mile ) LEVEL 4: ACTIVE: 140 steps per minute = 4 mph (15 minute mile ) LEVEL 3: MODERATELY ACTIVE: 130 steps per minute = 3.5 mph (17-18 minute mile ) LEVEL 2: LIGHTLY ACTIVE: 120 steps per minute = 3 mph (20 minute mile ) LEVEL 1: VERY INACTIVE: 80-100 steps per minute = 2 mph (30 minute mile ) Never mind I found this for walking, running and cycling.
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