Corriendo Con Precisión

Precision Running
with your Polar Heart Rate Monitor
by Coach Roy Benson, MPE
COPYRIGHT 1994 BY POLAR ELECTRO OY

All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopy, recording, or any information storage and retrieval system, without the written permission of the publisher.
LIBRARY OFCONGRESS CATALOG CARD ISBN 952 - 5048 - 32 - 2

11th edition: December 2002 Printed in Finland Polar Electro Oy Professorintie 5 90440 Kempele Finland Layout / Graphic design Oulun Tyypit Oy / Finland
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Table of Contents
Foreword About the Author 1. The Concept of Individualized Training 2. Individualizing Your Reasons to Workout 3. Individualizing Your Target Heart Rates 4. IntroducingPrecision Workouts for Runners 5. Precision Workouts for Achieving a Fit Appearance and Weight Management 6. Precision Workouts for Aerobic Training and a Healthy Heart 7. Precision Workouts for Competitive Runners 6 7 8 10 14 21 24 28 32

8. Using Pace and Effort to Evaluate Your Workouts 38 About Polar Polar Library
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Foreword
Isn’t it funny that no one ever “takes a lesson” tolearn how to run? Running’s easy, right? All you seem to need is a pair of running shoes, comfortable clothes, and the desire to do it.
But, if you’re like most runners, you’ll eventually want to know if your workouts are actually helping you meet your objectives. Are you pushing yourself too hard and risking injury? Or not hard enough? Would some other training pattern work better for you? Atthis point, running “lessons” begin to sound like a smart idea. Welcome to the era of smart, precision workouts. For over 32 years, I’ve worked with runners of all ages and levels of fitness. Whether they were recreational joggers, heart rehab patients, or competitive runners, my goal has been to help these runners understand their individual physical abilities and how to use them most effectivelyand scientifically to achieve their individual health, fitness or competitive goals. The key word here is individual. Using a heart rate monitor enables you to reach these individual goals by training smart. Your heart is the most important muscle in your body. And your heart rate provides a constant report on your body and its environment. How hard or easy you are exercising, how fast you areusing energy, how hot or cold it is, and many other factors are reflected in this single number. Heart rate monitoring allows you to get the most benefit from your Precision Running Program by tailoring your workouts to your precise condition and goals. Now, though the lessons in this manual may put some of us running coaches out of business, that’s okay if you benefit from smart, precision workouts.Thanks and happy trails.

About the Author
Coach Roy Benson has been a track and distance running coach for over 32 years. Following a traditional coaching career that included 10 years at the University of Florida, he currently offers private coaching to adult runners of all ages and abilities—from elite competitors to beginning fitness runners. He has over 100 runners in his program inAtlanta and around the country. Coach Benson’s Nike Running Camps attract over 1000 runners each summer in California, North Carolina, Washington and Vermont. Coach Benson is a contributing editor for Running Times, Running Journal, Mastersport and Atlanta Sport and Fitness Magazine. He is author of The Runner’s Coach, A Workout Workbook, a complete guide for competitive runners and coaches.

RoyBenson, MPE
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The Concept of Individualized Training
Why do you run? To look fit? To feel good? To lose weight? To keep your heart healthy? To compete? And at what level? With what success?

Monitoring your heart rate precisely measures your individual effort.

Heart rate monitors make precision workouts possible
Until a few years ago, basing workouts on the science of cardiac response...