Wilmslow Half Marathon Block (Week 3 Mon–Wed) | Low Heart Rate Running Explained

Monday to Wednesday of Week 3 in my Wilmslow Half Marathon block following the Norwegian Singles approach.

Monday – 60 Minutes Easy in the Snow + Low HR Running Explained
Snow arrived overnight, so I ran carefully in the trail shoes I’d worn for XC the day before. Footage was limited due to the conditions, but afterwards I answered a great question from @dhanpal about how I run the paces I do with such a low heart rate.
I explained why heart rate is individual, why comparisons between runners aren’t valid, and how years of easy running have helped me become more efficient. With consistent training, the body adapts — but it takes time. Stick with it, trust the process, and improvements can show after around eight weeks.

Tuesday – A Near Training Disaster (Saved by the Treadmill)
The plan was 6 × 6 minutes sub-threshold off 90 seconds, but freezing conditions meant delaying my usual morning run. A long day at work left me tired and hungry, and by the time I got home the best option was the treadmill.
Fortunately treadmill running works brilliantly for Norwegian Singles: set the pace, lock into the effort, and stay consistent. The session went really well, despite the heat of indoor running.

Wednesday – 60 Minutes Easy + Why Fitness Data Can Be Misleading
Back out early for 60 minutes easy, less than 12 hours after the treadmill session. I wore the Adidas Prime X Strung for their 50 mm of cushioning to support recovery.
During the run I discussed how watch metrics like VO₂ max and “fitness scores” rely heavily on max-effort data. Because Norwegian Singles avoids big spikes in intensity, these devices often incorrectly show a decline — even while your real fitness is improving.

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Track Name*.Ready, Steady, Go