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TODAY IS YOUR LONG RUN: RUN FOR 75 MINUTES AT 60% MHR OR RUN A 10K RACE AT 60-70% MHR: Keep in mind that 70% of your maximum heart rate should feel like a moderate effort. Many people who are inexperienced with heart-rate training tend to go harder than they should. A heart rate monitor is a great way to keep yourself from going too hard. If you ever feel that you're on the verge of an overuse injury (for example, if your Achilles tendon is getting progressively more stiff), take a day off and treat the potential injury. Apply ice for the first 2-3 days, then heat. The ice reduces the inflammation; the heat increases the blood supply to the affected part and thereby speeds healing. If you become injured to the point where it's painful to continue working out, stop immediately and give the injured area time to heal, then come back gently.
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