HEART RATE 102: BAG OF SPEED
Heart Rate 102 runs through most of 2017.
Find all the registration dates and waves here.
The Heart Rate 102 Plan is suitable for any runner who has recently completed any of the Heart Rate plans and wants to build strength and speed before focusing on a spring race. If you have not done Heart Rate 101 or one of the 20-week heart rate-based race plans, we’d kindly request you redirect yourself so that you have the knowledge and cardiovascular base necessary to complete Heart Rate 102.
The focus of Heart Rate 102 is integrating running and strength elements which, when combined with a wide cardiovascular base (developed in Heart Rate 101 or a HR race plan), make you stronger, faster, and more injury-proof. You’ll be doing high knees and short sprints, squat jumps and longer intervals, among other fun things. This is a challenging plan, but also a really rewarding one.
There’s also some internal development we are cultivating in 102. Namely, pace regulation and body familiarity. We prescribe the workouts in good detail, but we also ask that you pay close attention to how you feel and what you’re getting in each workout. Do you need 15 or 25 minutes of warm-up before a hard workout? What about cooldown? Do you know how your various running gears feel, both mentally and physically: all-out running vs. 10K pace vs. easy effort? What if we took away your GPS? Would you still know them? (Don’t worry: We won’t do that…yet.)
On this plan, you will be running five days a week, with an option of a sixth day for an easy 30-minute jaunt or an easy cross-training session. Two or three days a week, you’ll have a workout that with demanding portions that don’t have a heart rate cap; those workouts are topped with accelerators and a strength circuit that is just a titch tougher than the SSSCs. One day a week, you’ll have an easy 30-minute jaunt. The weekday runs are no longer than 60 minutes, and the long run on the weekend starts at 55 minutes and tops out at 105 minutes.
In the first week, you’ll run 3 hours, 55 minutes over the course of five workouts; in week seven, the biggest week, you’ll be at 5 hours, 40 minutes over five workouts. (Yes, the sample weeks look confusing, but trust us: The program is most definitely not. It's actually really interesting and fun!)
You can complete Heart Rate 102 without a goal race at the end of the 8 weeks, or you can run opt to run a 10K at the end of eight weeks—or shortly thereafter. This isn’t a 10K plan, per se, but you will definitely be able to blast through 6.2 miles after eight solid weeks of strong training.
You need to wear a heart rate monitor with a chest strap for every run and keep your beats per minute within the ranges prescribed in each of the workouts. This is particularly important on the easy effort and recovery runs, because the other runs are fairly demanding, and will require the oxygen-saturating recovery that jogging provides; slower runs heal lubricate and heal your joints and are crucial to training at high levels.