Tomorrow i have also my long run:
Before i did it always 19km at aerobic threshold pace which is around 80% HFmax for me. However, tomorrow i plan the following:
Warm up at easy pace, then 5x2000m at medium pace (around 90% of HF Lactate Threshold) with 1000 easy in between, and cool down which is almost exactly 19km.
Lets see ...
This long run revealed a weakness at medium pace. The 4th and 5th interval was not so good anymore.
So for me it seems to be that a polarized approach, which i did before, was not optimal.
With polarized training i mean below or at aerobic threshold and on the other side below or above lactate threshold but nothing in between that (medium paces missing).
Maybe a pyramidal training approach is better. Training at easy, medium and high paces ...