Is building a strong aerobic capacity as simple as just frequent zone 2 training?
Yes.
Fair enough. Would it be wise to make 90% of my runs of this nature?
No.
Or to be more accurate “maybe”.
Frequent zone 2 training can build a strong aerobic capacity, but it is not the only way and may not be the most effective way for you (depending on your current level of fitness and past history).
Or to be more accurate “maybe”.
Frequent zone 2 training can build a strong aerobic capacity, but it is not the only way and may not be the most effective way for you (depending on your current level of fitness and past history).
+1
Up to >40 mpw, you could definitely do worse than that. At 40 mpw, this would equal to 36mi or easy running and a 4mi tempo run or some other quality work. Not a bad starting point and could probably get you to a sub-3hr marathon with the appropriate number of long runs (probably peaking >50 mpw). Certainly not a bad framework for HIM training… Volume and frequency with a touch of quality is the key to getting fast.
I have great speed from frequent 400’s and 800’s. But my ability to hold that speed for duration is just terrible
Fair enough. Would it be wise to make 90% of my runs of this nature?
Yes
What do folks think constitutes an appropriate fraction of threshold pace or speed work for someone training for a full IM? At peak, I’ll probably be doing 30-35 hr running/wk. Now I’m at 25-30, and probably 20% is at/around threshold.
What do folks think constitutes an appropriate fraction of threshold pace or speed work for someone training for a full IM? At peak, I’ll probably be doing 30-35 hr running/wk. Now I’m at 25-30, and probably 20% is at/around threshold.
So let’s say you’re running an 8 minute mile… That’s about 225 miles a week. Running.
You sure about that?
I have great speed from frequent 400’s and 800’s.
How did you do at the New Balance Invitational?
I have great speed from frequent 400’s and 800’s. But my ability to hold that speed for duration is just terrible
If you have that kind of speed built into your running history, then it’s worth keeping a solid interval workout in your schedule. Add to that 1-2 weekly tempo runs, and then spend the rest of your time (2-3 workouts) at Z2. Speed workouts contribute to endurance, but endurance workouts do not necessarily contribute to speed.
I didnt compete.
I was testing out how well speedwork for me led to endurance, it worked amazing for 4 weeks then I broke down and had to take 2 weeks off. Now I’m back to square one on building a base. I’m like a 12 minute mile in zone 2.
As others said, depends on where you are now.
For me its been steadily increasing run miles year after year, with good mix of threshold, long and easy runs, plus occasional strides for speed at the end of many easy runs. I think some of my breakthrough workouts have been:
- long runs with a few mile repeats about 2/3 through the run
- several weeks with 2 long runs the same week. One of those accomplished through 2 runs one day, the other a single long run
Really this stuff is available in many books and internet forums, there aren’t any secrets
What do folks think constitutes an appropriate fraction of threshold pace or speed work for someone training for a full IM? At peak, I’ll probably be doing 30-35 hr running/wk. Now I’m at 25-30, and probably 20% is at/around threshold.
So let’s say you’re running an 8 minute mile… That’s about 225 miles a week. Running.
You sure about that?
Since when would 20% of 30-35 hours get you to 225 miles/week at 8 min/mi?
Miss a button on your calculator?
What do folks think constitutes an appropriate fraction of threshold pace or speed work for someone training for a full IM? At peak, I’ll probably be doing 30-35 hr running/wk. Now I’m at 25-30, and probably 20% is at/around threshold.
So let’s say you’re running an 8 minute mile… That’s about 225 miles a week. Running.
You sure about that?
Since when would 20% of 30-35 hours get you to 225 miles/week at 8 min/mi?
Miss a button on your calculator?
Nope.
Thats about what I get. 8 minute miles 7.5 mph time 30 is 225. I’m pretty sure the OP meant 25-30 miles per week.
Thats about what I get. 8 minute miles 7.5 mph time 30 is 225. I’m pretty sure the OP meant 25-30 miles per week.
Yep. You’re right. My bad.
If you’re at a 12 minute easy mile, you just need to get out the door and run more. Don’t worry about heart rate or interval work or pace. Just run.
In running, frequency trumps duration - so you’d be better off running 3 miles 6 times week, than 6 miles 3 times per week.
There’s no hard and fast rule of how quickly to increase your weekly mileage, you just have to listen to your body.