I have just finished reading "80/20 Running" by Matt Fitzgerald. Although I have only begun to analyze how long I run in my different heart rate zones, so I feel stronger, faster but, above all, more recovery, if one can say so.
The theory is that you must spend 80% of their total time spent in the aerobic threshold, and 20% over same. Matt talks about "the ventilary threshold", and I have figured out that it must be the same as the aerobic threshold.
For my part, that has a maximum heart rate of 178, and a laktattröskel of 162, lands the aerobic threshold at 149 beats per minute when it comes to running, and 126 beats per minute when it comes to bike.
So the big transition for me is that I'm running as much quality as before, but I have added more recovery exercise and quiet long session. And now I see really to be in zon1 on heating and nedjogg, even if you really feel like pushing. I have it because I can run a quality that very day.
Now do I aim a final 10 k race of the year, sylvesterloppet. Hoping for good weather, so it will be interesting to see how the body has responded to all long-distance race I have run in the fall. I have not exactly given priority to speed, except for the last two weeks. Yesterday's that boded well. Came pretty comfortably through a ladder with zon1, 2, 3, 4, 3, 2, 1 which three went around 4 min/k, and zone 4 went on around 3:45, but I came up in the right heart rate zone.