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I’ve been following the forum for some time and thought I’d take the opportunity to ask a question to those fitness junkies on the forum!
I’m currently training for 4Para (should have my starting date very soon, passed AC etc) and I run 6 days a week and strength train. I can hit 7min/miles for about 5 miles, 8 min/miles for about 11 miles, my 5k PB is 20:40 and my 1.5PB is currently 9.30. I still have months and months until Cadre and therefore these numbers will improve. I’m also training strength in the gym Which is mostly ‘recovery’ heart rate.
My question is, I know the rule of thumb is to make around 70% of running mileage ‘easy’ in Z2 heart rate but I’m currently doing about 50% easy mileage and the rest is taken up by tempo runs, intervals etc. It actually equates to 2 easy runs a week, my long run on Monday and my easy run on Thursday. Would you, knowing that I’m training for the paras, still follow the 70% rule and look to do about 70% of miles in Z2 really easy pace or would you suggest keeping the mileage more 50/50 as of current?
For those who wonder what my current regime is, it’s this:
M - 8-10 mile easy Long run
T - Rest or upper strength training
W - 45 min intense Fartlek
T - 45 min easy run
F - 2min fast intervals x5 (6.15min/mile)
S - Hill sprints / 5 mile Tempo run (7.22min/mile)
S - 4-5 mile Tab (sometimes 6-7 mile)
Around 30miles/week running, 55 miles a week moving