Is optimal training still 80/20 for a fast 2 mile time? and of the 20%, how much should be z3? How much should be z4? Assuming the person has never trained properly or structured, will someone please provide a sample training plan for 6~ hours/week for the 2mile event? I did have a few weeks with 80/20 training but my zones were defined as LTHR 147-166bpm or 11min/mile which is 76-86% bpm. So many calculators out there give me drastically different z2s. 6-7hours a week is definitely maintainable for me if I lower the bpm to 125-140bpm. To run at 125-140bpm I have to run 12-14min a mile or slower. Actually if my HR is already at 125, I have to jog at 19min/mile. Which is crazy. 147-166bpm is based on my LTHR, I averaged 184 for the last 20 minutes of a 27min 5k race, I'm assuming I could have maintained that for 3 more minutes if I needed to. Why do all these calculations give such drastic different z2s? It's crazy to me. HRR method gives 134-153 for me. So I have 3 drastically different zone 2s depending on the method. There is something called PNOE testing I am reseaching at the moment. Like my god. Maybe the adaptations from the 147bpm-166bpm workouts are delayed? Like 4 weeks later? I took all of april off besides april 12th where I did a time trial and had no fitness improvements at all. The weeks I tried 147-166bpm were March16 to March 31st. I did not miss 1 day. Thanks. Just trying to get an idea on which day I should do z3? or z4? or z5? of the 80% how much should be in z1? Is there some type of progression run that would touch all zones?
Schedule was something close to this:
Sun: 2hr jog @ LTHR z2
Mon: 45min jog @ LTHR z2
Tue: Progression run touches all zones?
Wed: 45min bike, 45min jog @ LTHR z2
Thu: 45min jog @ LTHR z2
Fri: 45min jog @ LTHR z2
Sat: 2 Mile TT on TM @ 1% incline
I was thinking of having a 2mi TT every sat to get an idea of what works for me and what doesn't. That and to keep some the fitness from running 2mile TTs every day for almost a year and never broke 16min. I was only improving 10~ seconds every 3 months with this style of training.
I recently did a 1hr bike and 1hr jog in MAXHR Z2(125-143bpm, I never really let my HR pass 143bpm, if it got to 143 it was only for a second) back to back on April 23rd, and my pace was 19:30 or so a mile for the joggin portion. More of a shuffle at 3mph than a jog/run. It's so hard to keep the HR in MAXHR Z2(65-74%), especially after the 1hr bike ride with no break inbetween the bike and jog. I did a 2mile TT again 2 days later on April 25th and improved over 20 seconds. I'm assuming its from that MAXHR Z2 workout on the 23rd and not so much the March 16th to March 31st LTHR workouts + time off in April? If my speed increase was from the march 16th to 31st workouts, then why when I tried to run a TT on April 12th was I still at the same fitness as I was prior to March 16th?