Quote:
Originally Posted by Xist
When I woke up, I thought it was too warm to go running, so I decided to walk. My heart rate hit 76% (141) at 0.8 miles and was at 88% (163) at two miles. I decided to walk two more, and it hit 96% (178) just before I completed the fourth mile.
I walked four miles in about fifty minutes.
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You are a fast walker! But your heart rate is very high for that walking speed. If you truly want to do well on the running portion of your PFT, you need to build your aerobic base. A good way to do this is to do more walking and slow running. Do most of your training at less than 140 BPM, and keep your peak heart rate under 150, at least for the next several months. Try to get out and walk or run 3 or 4 miles every day, or at least 5 or 6 days per week.
I have not done a PFT run since I was in the Air Force in the mid 1970's. I did run a 5k 2 or 3 years ago. Went out too fast and did the first 2 miles in 13:30. Not too bad for 60 years old. All of my training before that race was at 9:30 to 11:00 minutes per mile, with most runs at about 10 minutes per mile.