Heart Rate Vs. Race Pace-Based Prescription Training in Recreational Distance Runners

Heart Rate Vs. Race Pace-Based Prescription Training: Which Training Method Leads To Intended Execution In Recreational Distance Runners?

The goal of this randomized controlled trial is to compare adherence to training prescription-defined as the percentage of time spent within the prescribed intensity zone-using either a race pace-based method or a heart rate-based method in male and female recreational distance runners.

The main research questions are:

• Which training prescription method leads to greater adherence in recreational runners?
• Which method results in more accurate execution of low- and high-intensity interval training sessions?

Participants will undergo anthropometric and physiological assessments to determine training zones based on ventilatory thresholds. In addition, a 5-km time trial will be performed on a standard track to establish individual race pace zones.

Inclusion Criteria:

• healthy male and female recreational endurance runners
• minimum of four training sessions per week
• at least three of consistent endurance training experience

Exclusion Criteria:

• current smokers
• diagnosed metabolic disorders
• any cardiovascular, pulmonary, or orthopedic condition that may interfere with exercise performance or safety