/coaching

Running coachwith national records

/running coach

Hlynur
Andrésson

Hlynur Andrésson is an elite distance runner and pioneer in Icelandic long-distance running — 5× Icelandic Champion, national record holder in the marathon (2:13:37) and half-marathon (1:02:47).

Apply for coaching

/about the coach

Hlynur Andrésson

Hlynur Andrésson is an elite distance runner and pioneer in Icelandic long-distance running, having set over 40 national records across events from 3000m to the marathon.

He is the current Icelandic national record holder in the marathon and half-marathon with times of 2:13:37 and 1:02:47. Hlynur has competed internationally at major championships including the European Athletics Championships, European Cross Country Championships, and World Half Marathon Championships.

He competed from 2014–2018 in the US college system at the highest level (NCAA Division I) and has trained throughout his career under coaches from the United States, the Netherlands, and Italy. Hlynur has coached over 60 runners at all levels since 2022 and holds a Level 1 coaching qualification from the Icelandic Athletics Federation.

Personal bests

/personal bests

800m

1:55.32

1500m

3:45.97

Mile

4:03.61

3000m

7:54.72

5000m

13:41.01

10,000m

28:36.81

3000m SC

8:44.11

10km road

28:57

Half marathon

1:02:47

Marathon

2:13:37

Puffin Run

1:14:56 (CR)

/training system

5 heart rate zones

The training system is built on 5 heart rate zones used with varying emphasis across the season — base building, competition preparation, and peak.

Zone 1 — Easy

Easy effort, comfortable to maintain. You can hold a conversation easily. Used for base runs and recovery.

approx. 130–145 bpm (HR max 200)

Zone 2 — Steady

Requires slight focus but still a comfortable effort. Could be maintained for a long time.

approx. 145–160 bpm (HR max 200)

Zone 3 — Tempo / LT1

You feel the effort but it's comfortably hard. Could be sustained for approximately two hours.

approx. 160–170 bpm (HR max 200)

Zone 4 — Lactate Threshold / LT2

Hard. You're close to maximum intensity but could sustain this for nearly an hour.

approx. 170–180 bpm (HR max 200)

Zone 5 — Anaerobic / VO2max

Very uncomfortable. Maximum sustainable duration is 7–8 minutes. Elite runners race the 3000m in this zone.

above 180 bpm (HR max 200)

Team achievements

/team records

Men's marathon