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[quote=Anonymous][quote=Anonymous][quote=Anonymous]80/20
80% of your running should be zone 2 long slow distance
20% should be tempo zone 4 and above.
Zone 3 is hard enough to slow recovery, but not really hard enough to get the benefit of speed work[/quote]

This is an accurate summary of the current expert consensus. However, it's hard to build up both volume and intensity, especially as you get older. I was a casual runner but have increased this year and am an early 50s man. Over about 3 months I gradually built up my mileage from about 10 miles to to 25-30 m per week, almost all of which was at a much slower pace  - 10+ minute miles - than I had been running when I was doing less. If I had tried to run that much more at a faster pace, I probably would have injured myself. Though when I did a mile trial, it was 6:50, so that slow high mileage paid off.

Now I'm slightly increasing the speed of my slow runs, from about 10:15 to 9:45, and mixing in one run that includes some shorter, faster intervals. Maybe in a few more months, I'd add a little more.[/quote]

Agreed. Zone 4 for an HOUR seems like a big ask, especially if the runner is inexperienced, older, or both. [/quote]

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