Running at 70 to 80 Percent of Maximum Heart Rate

The study found that faster runners spend most of their running volume below 80 percent of maximum heart rate. "I encourage you to try running over flat and smooth terrain at 70 to 80 percent of your maximum heart rate for up to two hours, certainly more than an hour," he says. The results are in line with the relative intensities for regeneration and easy paces described by Knoven Daniels.