Stage 1
Duration: 4-6weeks

Initial test (5k race pace): failed (4k slacker pace) 37min.

Max HR 175/Min HR 65 

Max Heart Rate(30yrs old): 220 - 30 = 190 * .5 = 95 
                                                                      * .75 = 142 

Target HR = 95bpm for first 3weeks
                 = 142bpm for the remaining 3weeks