RE: My running week! 105km total
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Has running with a lower heart rate and increased mileage effected top end speed?
I have been doing a lot more zone 2 running to build mileage but my 5km parkrun time has slowed
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Hey! You are correct - if you soley do zone 2 runs - you will become more energy efficient on that meaning your long run speed will become a little faster over time while maintaining the same heartbeat.
The tradeoff with zone 2 is that you train with slower strides compared to tempo runs and interval. Therefore you will also get used to that and thus limiting your top speed!
Therefore in a training program it is often suggested (for example in Pfitzinger’s training schedules) to dedicate sufficient time to speed work aswell using a format like:
Monday: rest
Tuesday: speed work (interval)
Wednesday: mid distance zone 2 run
Thursday: recovery run (with little speed work => 10x 100m strides)
Friday: short tempo run
Saterday: rest
Sunday: slow long run.
That way you balance speed and endurance and should see growth at both goals - while maintaining sufficient recovery time.
Thank you. I have been adding more speed work but it is a slow process at my age !LOL
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