For the running fitness tests I run for 8 kilometres. I’m following the Maffetone approach which advises that you run at a heart rate of 180 – your age. As I’m 31, I run at 149 bpm (beats per minute). The idea is, over time, I should hopefully get faster running at the same heart rate.
Maffetone advises there are some other things to consider when choosing the heart rate to train at:
(a) If recovering from major illness or are on regular medication subtract 10
(b) If injured/regressed/get more than 2 colds flus per year/ have asthma or allergies/are inconsistent or just getting back to training subtract 5.
(c) If have been training for more than 2 years (without above problems) and have made progress without injury add 5.
So, for example, a 31 year old just coming back from injury would run at a heart rate of 144 bpm (180 – 31 – 5).
Maffetone advises that for those over 65 who are in category (c) above, may need to add up to 10 beats (not necessarily 10 but will need to do an honest self-assessment). Also, he states that for anyone aged 16 or under, a heart rate of 165 bpm may be best.