5k Training & Racing HR Zones – What Is a Tempo run or a LSR (Long Slow Run)

Heart Rate Training Zones

Heart Rate Training Zones

I found a few great training spreadsheets over the years and some are linked to on this site.

One is The5kRunner and DanielsTables v3 tools. It’s complicated but interesting if you have 15 minutes to kill (which will turn into an hour!)

Another is this spreadsheet Calculator.

Like many of you I often train by Heart Rate and I’m also not totally clear what zones I should be in for my LSR or my Various Threshold runs.

Heart Rate – Running Zones. With this spreadsheet, you put in the usual simple (if you have them) HR stats about yourself and it tells you want HR zones all the various run types correspond to. So in the attached spreadsheet my 5k race pace is 183-189bpm (gulp!) whereas my long runs should be 149-155bpm (about right) and my short intervals should be at least in the 170s bpm and probably well into the 180s (must try harder!)

Have a look. They will probably help when you need guiding on what to do on a particular day when you just previously hadn’t planned anything and you just fancy doing a …………..

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2 thoughts on “5k Training & Racing HR Zones – What Is a Tempo run or a LSR (Long Slow Run)

  1. Hi.. Thanks for some interesting stuff. The spreadsheet with ‘daniels table’ in its title won’t download properly though… I get a message that says something like ‘the file is in a different format than the extension type – so my computer warns it might be corrupt or something nasty.


    • hi dave it’s an xlsx spreadsheet (newish version of microsoft excel) and i think it has macros in it (which you can easily disable). just download it and change the extension to xls maybe? – if you don’t have office 2007 or later installed.


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