Finding your heart rate in the morning is paramount to getting the most out of your recovery days so that you don't overtrain. Calculate your heart rate before you get out of bed. To do this, take the number 205 and subtract it from half your age. Then subtract your resting heartrate. When you get that number, mulitply it by .75. Finally, add your resting heart rate to that number. Here's an example for a 56-year old with a resting heart rate of 50: 205-28=177-50=127 x .75=95.25+50=145. When you finish your easy runs, your heart rate should be approximately 145 beats per minute. It's important that you take it right after you finish. Don't pick up the pace at the end of your run, and if you can, don't finish up a hill. By running at this comfortable pace, you will increase your endurance and have more energy for your long runs and speed days.
