The Peak Performance Podcast by Brad Young Episode 14:Heart Rate Training Workbook for Distance Running

The Peak Performance Podcast by Brad Young Episode 14:Heart Rate Training Workbook for Distance Running
This workbook is designed to help you measure your progress, apply heart rate training techniques, and create a personalized training plan for your marathon or ultra marathon. Use the worksheets below to track your data, organize your training, and set realistic goals.
Disclaimer: The opinions shared on this podcast are for informational purposes only and are not intended to diagnose, treat, or cure any medical conditions.
© Brad Young. All rights reserved. This content is owned by Brad Young and may not be shared, reproduced, or redistributed without explicit permission.
Worksheet 1: Baseline Assessment
Instructions: Use this worksheet to establish your starting point. Record your current metrics and fitness level.
Resting Heart Rate (RHR): _____ bpm
Maximum Heart Rate (estimated or tested) (MHR): _____ bpm
Heart Rate Zones (calculate based on MHR and RHR)
Zone 1 (Recovery/Easy)
______ to ______ bpm
Zone 2 (Aerobic/Base Building)
______ to ______ bpm
Zone 3 (Tempo)
______ to ______ bpm
Zone 4 (Threshold)
______ to ______ bpm
Zone 5 (VO2 Max)
______ to ______ bpm
Current Weekly Mileage: _____ miles
Longest Recent Run: _____ miles
Current Average Pace (Easy Runs): _____ min/mile
Any Known Limitations or Concerns: (e.g., injuries, work schedule, etc.): ____________________
Worksheet 2: Goal Setting - Race Goals
Instructions: Use this sheet to define your goals, both for the overall race and intermediate steps.
Race Goals
Distance (Marathon/Ultra): ____________________
Target Race Date: ____________________
Finishing Time Goal (if applicable): _____ hrs _____ min
Short-Term Goals
Weekly mileage increase target*: ____________________
(*Follow a maximum 10% increase per week rule to avoid overtraining.)
Planned improvement in pace (if applicable): ____________________
Techniques or skills to focus on (e.g., cadence, stride, hydration): ____________________
Worksheet 2: Goal Setting - Long-Term Goals
Instructions: Use this worksheet to establish your long-term heart rate training goals. These goals will help you measure progress beyond your immediate race and build a foundation for long-term cardiovascular health and running performance.
1
Long-Term Heart Rate Zone Management
Consistent heart rate zone during long runs (if applicable): ____________________
Target Zone 2 duration (minutes/hours you can maintain): ____________________
Improvement goal (extending Zone 2 duration by): ____________________ weeks/months
2
Resting Heart Rate Improvements
Current Resting Heart Rate (RHR): ____________________ bpm
Target RHR reduction: ____________________ bpm
Timeline to achieve this reduction: ____________________ weeks/months
3
Recovery Metrics
Current recovery time post-workout*: ____________________ minutes
Target recovery time: ____________________ minutes
Recovery heart rate at 1 minute post-exercise: ____________________ bpm
Recovery heart rate at 5 minutes post-exercise: ____________________ bpm
4
Heart Rate Variability (HRV)
Current average HRV score (if measuring): ____________________
Target HRV improvement: ____________________
Strategies to improve HRV: ____________________
5
Season-to-Season Goals
Next season's target heart rate efficiency (pace at same HR): ____________________
Multi-year cardiovascular fitness goal: ____________________
Age-adjusted heart rate benchmark goals: ____________________
(*Time it takes for your heart rate to return to normal post-exertion. Faster recovery times indicate improved cardiovascular fitness.)
Note: For optimal results, reassess these long-term goals every 3-6 months and adjust based on your progress and any changes in your running objectives or health status.
Worksheet 3: Weekly Training Plan
Instructions: Fill out this weekly plan template to organize your workouts and ensure balance between aerobic base building, speed work, and recovery.
Week of: ____________________
(*Modify this plan based on mileage goals and availability.)
Worksheet 4: Progress Tracking
Instructions: Use this log every few weeks to track and measure your improvements.
Review this data regularly to adjust your plan and stay on track.
Worksheet 5: Race Week Preparation - Pre-Race Checklist
Instructions: Use this checklist to prepare for race week and ensure you're ready to perform at your best.
1
Taper Training
[ ] Tapered your training appropriately (reduce mileage leading up to race day).
2
Nutrition Plan
[ ] Finalized your hydration and nutrition plan for race day.
3
Gear Organization
[ ] Organized race gear (running shoes, clothes, accessories, etc.).
4
Pacing Strategy
[ ] Set up a pacing and heart rate strategy.
5
Weather Planning
[ ] Accounted for race day weather and terrain conditions.
6
Recovery Plan
[ ] Planned your recovery routine post-race.
Worksheet 5: Race Week Preparation - Race Day Plan
Instructions: Complete this detailed race day planning form to optimize your performance and ensure you're mentally prepared for all scenarios during your event.
Target Heart Rate Zone
Target Heart Rate Zone for Majority of Run (Zone 2/3)*: ____________________
First Half Target HR: ____________________
Second Half Target HR: ____________________
Hill Strategy HR: ____________________
Final Push HR (last 10% of race): ____________________
(*Adjust based on course difficulty and personal goals.)
Nutrition & Hydration Plan
Nutrition Intervals (e.g., gels, electrolytes): ____________________
Pre-Race Meal (timing & content): ____________________
Carbohydrate Intake (grams/hour): ____________________
Hydration Schedule (oz/hr): ____________________
Salt/Electrolyte Strategy: ____________________
Checkpoint Planning
Estimated Checkpoints for Refueling or Rest Stops (if applicable): ____________________
Aid Station Plan (what to grab where): ____________________
Estimated Time at Each Aid Station: ____________________
Drop Bag Contents & Locations: ____________________
Pacing Strategy
First 25% Pace: ____________________
Middle 50% Pace: ____________________
Final 25% Pace: ____________________
Hills/Technical Sections Strategy: ____________________
Mental Preparation
Mantras for Difficult Moments: ____________________
Checkpoint Visualization: ____________________
Strategy for Low Points: ____________________
Motivational Triggers: ____________________
Contingency Plans
Weather Adaptations: ____________________
Injury Management Protocol: ____________________
GI Issue Strategy: ____________________
Cutoff Time Management: ____________________
Review this plan the day before your race. Make any final adjustments based on weather forecasts and how you're feeling.
Heart Rate Zone Training Benefits
Zone 1 Training
Recovery runs in Zone 1 help improve circulation, clear lactic acid, and promote faster recovery between harder workouts. These very easy effort runs should feel almost too slow.
Zone 2 Training
The majority of marathon training should occur in Zone 2, building aerobic endurance without excessive stress. This zone improves fat utilization and builds capillary density.
Zone 3-5 Training
Higher intensity zones should be used strategically for specific fitness adaptations. Tempo runs in Zone 3, threshold work in Zone 4, and VO2 max intervals in Zone 5 should be balanced with easy running.
Use this workbook consistently to measure, refine, and optimize your marathon or ultra marathon training, helping you achieve your goals safely and effectively!
Monitoring Heart Rate Recovery
1
Immediate Post-Exercise
Record your heart rate immediately after stopping exercise. This is your peak exercise heart rate.
2
1-Minute Recovery
Record your heart rate after exactly 1 minute of complete rest. The difference between peak and 1-minute HR is your recovery rate.
3
5-Minute Recovery
Record your heart rate after 5 minutes of rest. Improved fitness will show as faster returns to near-resting rates.
4
Long-Term Trends
Track these recovery metrics weekly. As fitness improves, you should see faster recovery rates and lower resting heart rates.
Use this workbook consistently to measure, refine, and optimize your marathon or ultra marathon training, helping you achieve your goals safely and effectively!
Disclaimer: The opinions shared on this podcast are for informational purposes only and are not intended to diagnose, treat, or cure any medical conditions.
© Brad Young. All rights reserved. This content is owned by Brad Young and may not be shared, reproduced, or redistributed without explicit permission.