That tweak where you do a 5k easy at about 8 min/km with 100 m bursts near 5 min/km makes a lot of sense. Cutting volume but keeping a splash of speed leaves me fresher the next day too, and my legs file fewer complaints than after back to back 10k. I also like tossing a few short strides at the end of easy runs for the same effect, nothing all out. Do you track heart rate on those pickups or just go by feel?
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could you elaborate a little bit about what you mean by this?
I track my heartrate. Depending on my goal I try to stay in zone 4 unless it on chill i guess call it interval training days where I will stay in zone 3 until the split then go into zone 5 or H2OMax, whatever that means. :)