Do you think Claude wants u to build a rock solid base before pushing faster. I used to think I needed to be pushing until I was total spent every workout but I think mind set has led to lots of little niggles as I have got older.
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It's not Claude - it's this guy on YouTube - base, build, race prep and progressive overload mainly in the last phase - - this phase is easy.... my resting HR has gone down and I've been taking the runs very easy, so maybe there is something in it?
It's also nice to have a bit of variety rather than just smashing and interval session every Weds and then smashing the Parkrun every Saturday - having an easy phase this last month has been kind of nice, but i'm over it now and want to start building again.
Also when it comes the intervals in the last session - they're progressive - and theres two a week - so like 5400M up to 10 400M over the weeks.