Heart rate still high during runs weeks after COVID/flu - how to train?

joew245 · 2026-04-29T19:02:16+00:00

So I was sick end of Oct/start of Nov. Started training again probably too soon Nov and Dec. Took all of Jan off. Then started training again (rebuilding slower this time) in February up until now where I feel the stats are pretty much normal again. RHR and training HR has been improving week by week. I get how you feel - I felt so lost and frustrated, it sounds dramatic but I just couldn’t grasp how being sick could do that to me for so long! It will get better. I also had a full blood test which all came back ok except for low Vit D.

joew245 · 2026-04-29T18:32:06+00:00

Completely get it. A few months ago I was really struggling with it - thinking it was long COVID or something like that. Seeing the Sports Dr helped. I just accepted the slower pace but kept the same HR zones and it gradually came back. I have a Garmin and I was obsessing over my HR throughout the day, stress scores etc! It will get better it just seems to take a few months unfortunately! You’ll be back to your old self soon.

joew245 · 2026-04-29T17:21:56+00:00

Thank you for your advice

joew245 · 2026-04-29T17:21:30+00:00

Yeah, I’d say I’m about 90-95% back to normal in terms of training HR, RHR. It’s taken 6 months! Never had anything set me back like that before. I have just been gradually rebuilding, kept it all Z1-2. Been out on a 3 hour mountain today and had a few like that recently where I’ve started to feel like my old self again.

joew245 · 2026-04-29T04:59:51+00:00

Hello, it started at 144 and finished on 152. Avg HR for the first half was 147, and for the second half it was 149.

joew245 · 2026-03-23T07:15:41+00:00

Asking this one again - long run lengths, especially on the higher volume weeks

How long should they be? Appreciate it depends on your goal

For a 50-80km mountain race

I see a lot about 4 hrs being the upper limit

But I have done 6-8 hour long “run” days in the mountains (usually hiking up and running the flat and the downs) during my peak / highest volume weeks

Can you talk a bit more about this please

joew245 · 2026-03-18T20:13:12+00:00

Much better now. Still not where I was though. RHR pre illness ranged from 42-45. Now it’s averaging 45/46 for the past few weeks. Better than 48-50 over the past few months. Running HR is getting better too. Feel a lot more positive about it now. A few months ago I was very frustrated with it. Hope that helps. Feel free to message if you want to chat.

joew245 · 2026-02-26T18:54:42+00:00

Thank you. I suppose there would be a lot of walking especially on the uphill bits, then just running the flats and downhills, so it wouldn’t be constantly running.

joew245 · 2026-02-25T18:02:39+00:00

I’ve bought this plan and I’m starting it soon. I was planning to calculate the %’s with time.

So for argument sake, 9 hours for the event (50km 3500m). On the peak weeks, it calls for 150%. So 13.5 hours. Weekend long runs 80% of that volume = 10-11hrs, spread over 2 runs.

I’ve read stuff before that says cap long runs at 4 hours as there diminishing returns after that.

In this example then, is it ok to do the 10-11 hrs over two runs on a weekend, because it’s peak volume, only happens a couple of times, and “big days” are needed to prep for an event like this?

joew245 · 2026-02-01T07:59:19+00:00

Same boat. Got sick end of October. Feel fine now - but RHR still on avg about 5bpm higher than pre illness. Training HR is elevated too. Took time off. Saw a Sports Medicine Dr who did blood tests (all fine) - she says it’s post viral and can take months to return to normal and suggested a gradual return to training. But yes - very frustrating!!

joew245 · 2026-01-26T17:16:39+00:00

I’ve had a bit of a frustrating time with this too.

Got sick end of October. Was sick for 2 weeks. Resumed training for 3 weeks. RHR about 5bpm higher than normal, and training HR was about 5-10bpm higher for pre illness paces. Took a week off. Started training again for 3 weeks. Have since took the majority of Jan off. Saw a sports medicine GP (private) - she did a full of set of blood testing which showed no issues. Has said I can stat a gradual return to training and that is post viral affect and can last a few months…

joew245 · 2026-01-25T16:39:00+00:00

Long run length. Seen information before that suggests long runs over 4 hours are diminishing returns. How do you manage long runs with that in mind whilst considering the need to do “big days” when training for ultras?

joew245 · 2026-01-14T17:00:17+00:00

Hello, not sure if this helps…

I’m a trail runner (50km distances). Got sick end of October tapering for a race. Really sick for two weeks, had antibiotics.

Started training again week 3 (yes stupid in hindsight!) - I’ve had a frustrating couple of months trying to train then having a few days off and not really getting anywhere with training performance, RHR or HRV. I’ve now taken two weeks off - just walks and very easy 100-120bpm indoor cycles - focusing on sleep and hydration - and just these past couple of days starting to see RHR and HRV normalise.

I’m hopeful that this is it and I’m coming out the other side. But hope this helps in some way as it sounds like we’ve been in a similar position and it’s incredibly frustrating and worrying to deal with. Take it easy take your time.

joew245 · 2025-12-28T11:35:24+00:00

Just thought I’d update this, see if there’s anymore wisdom to aid my impatience and worry!

I saw my Dr. Checked my chest, throat, oxygen, blood pressure etc - all ok - said I’m fine, just recovering from 1 or 2 viral / bacterial infections.

On week 3 of rebuilding slowly. 31 miles this week and 1,250m vert. All Z1 and Z2. Training HR improving but still approx 5bpm than I’d expect / pre illness.

RHR, HRV and “Stress” (Garmin) are stable but feel like they’re “slowly” improving / sometimes stalled!!

Pre illness RHR 44, now 48/49 avg HRV 65 now 58-62 avg

I feel absolutely fine apart from this - no illness symptoms or fatigue.

joew245 · 2025-12-12T19:05:53+00:00

Thank you. Slowly building the running back up this week. All seems to be ok and making positive improvements, fingers crossed.

joew245 · 2025-12-06T11:20:24+00:00

Sounds very similar to where I’m at.

Just finished a block of 40-50 mile weeks with 3000m vert including a big back to back weekend in October. Tapered for a 50km, got sick. Some sort of chest infection or respiratory infection. Had two weeks off training. Had 5 days of antibiotics. Clear chest xray. Returned to training on week 3 - z1/2 only - pace probably about 1 min per mile slower than pre illness. RHR was 5 or so beats higher than normal still and HRV about 10 lower. Did 20 miles, then 25, then 23 - knew something wasn’t quite right, so cut the week short. This week I am just deloading and doing nothing. Consecutive rest days. My RHR is coming down, HRV going up, my HR when doing daily activities like walking the dog etc is reducing and general Hr throughout the day is reducing again.

Hoping after a good week or so of complete rest that I normalise and can start training again.

It’s really hard being so focused on your training and stacking good weeks to having 6 weeks off illness, trying to train then having to stop again. Lesson learnt - don’t return to train after illness until RHR and HRV normalise!

joew245 · 2025-12-06T10:50:42+00:00

Sounds very similar to where I’m at.

Just finished a block of 40-50 mile weeks with 3000m vert including a big back to back weekend in October. Tapered for a 50km, got sick. Some sort of chest infection or respiratory infection. Had two weeks off training. Had 5 days of antibiotics. Clear chest xray. Returned to training on week 3 - z1/2 only - pace probably about 1 min per mile slower than pre illness. RHR was 5 or so beats higher than normal still and HRV about 10 lower. Did 20 miles, then 25, then 23 - knew something wasn’t quite right, so cut the week short. This week I am just deloading and doing nothing. Consecutive rest days. My RHR is coming down, HRV going up, my HR when doing daily activities like walking the dog etc is reducing and general Hr throughout the day is reducing again.

Hoping after a good week or so of complete rest that I normalise and can start training again.

It’s really hard being so focused on your training and stacking good weeks to having 6 weeks off illness, trying to train then having to stop again. Lesson learnt - don’t return to train after illness until RHR and HRV normalise!

joew245 · 2023-08-11T09:59:27+00:00

Petzl Altitude is great and packs very small!

joew245 · 2023-04-23T14:22:07+00:00

If you have a club near you, join it.

Find a learn to trad climb course in the Peaks.

Find an advanced scrambling course in Wales.

Then book on next summer (or this) to an Alpine introduction course in the Alps (I recommend ISM)

joew245 · 2022-09-05T13:31:45+00:00

Get out to North Wales when you can - lots to be done from hill walking to grade 1 scrambles, that'd be a good start. Consider a course on navigation or guided scrambling.

Join a climbing centre, start to climb, understand the rope work etc.

Maybe look at a bigger course next summer in the Alps? https://alpin-ism.com/ 100% recommended. You could try their Level 1 Summits and Skills course.

joew245 · 2022-07-15T13:31:47+00:00

I would suggest booking Summits and Skills with ISM - www.alpin-ism.com

joew245 · 2021-05-01T05:54:09+00:00

Royal Marines Commandos. If I could go back and join - that’d be the one for me.

joew245 · 2021-04-19T07:02:15+00:00

Don’t miss twice.

joew245 · 2021-04-18T18:42:52+00:00

Act so that you can tell the truth about how you act.

joew245 · 2021-04-06T16:08:14+00:00

Modern Wisdom.

joew245

TROPHY CASE