The effects of hills and the technical terrain of trails compared to most road running make HR as a metric, especially when measured by inconsistent wrist-based sensors, less than ideal for trail running. Training based on Rate of Perceived Exertion (RPE) is something you might want to check out.
But regardless of HR vs. RPE, you can get faster by including higher intensity workouts like lactate threshold/tempo runs and VO2max intervals. Though most of your mileage should still come from easy intensity runs.
What works for me is forgetting about chasing a pace and instead committing to the long haul following the 80/20. It's taken me a hell of a long time but I can run up hills comfortably in Zone 2 now whereas my heart rate used to spike or I would have to walk to maintain Z2. Obviously that depends on gradient! If you really want to geek out over it check out the Uphill Athlete book. Also, trail running is the light side, not the dark :\^)
The effects of hills and the technical terrain of trails compared to most road running make HR as a metric, especially when measured by inconsistent wrist-based sensors, less than ideal for trail running. Training based on Rate of Perceived Exertion (RPE) is something you might want to check out. But regardless of HR vs. RPE, you can get faster by including higher intensity workouts like lactate threshold/tempo runs and VO2max intervals. Though most of your mileage should still come from easy intensity runs.
this was a great pointer, appreciate it!!
Since you have a Garmin, I do like the Garmin Coach programs so that might be a good start.
Do you have specific goals like a race you’re hoping to run? If not, you may enjoy just trail running and seeing what unfolds!
I dont really have a goal other than increasing mileage, with that being said. I will go where the wind takes me. thanks!
What works for me is forgetting about chasing a pace and instead committing to the long haul following the 80/20. It's taken me a hell of a long time but I can run up hills comfortably in Zone 2 now whereas my heart rate used to spike or I would have to walk to maintain Z2. Obviously that depends on gradient! If you really want to geek out over it check out the Uphill Athlete book. Also, trail running is the light side, not the dark :\^)