I currently run 35 miles/week
If I run 4 miles tempo + last 3 miles of long run hard.
Totaling 7 miles (20%) of moderate/hard work in the week.
Does it count in the 20%, or the 20% must be workouts and/or separate runs ?
I currently run 35 miles/week
If I run 4 miles tempo + last 3 miles of long run hard.
Totaling 7 miles (20%) of moderate/hard work in the week.
Does it count in the 20%, or the 20% must be workouts and/or separate runs ?
Dont over complicate your life. Heart rate is the most important. But even that, sometimes it is good to just go by feeling.
A mile hard, is hard.
A mile easy, is easy.
It doesn’t matter if it is a separate run or not.
+1
The 80/20 is a rule of thumb, not an exact ratio that is known to optimize either performance or injury risk, so take it with a grain of salt and figure out what works well for you realizing that for some, it may be 85/15 or 70/30 etc. wherein the smaller percentage is referring to miles above-threshold pace, the max pace you can steadily sustain for 50-60 mins, and keep in mind that the ratio should probably be more skewed as you increase mileage, e.g., running 20 anaerobic miles out of 100 is high, but 7 out of 35 is a good ballpark split.
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