[Scott Johnston]

A.J.

Thanks for writing in. Keep in mind that as your aerobic capacity increases not only will your AeT HR and speed go up but so will RPE at these speeds.  So, while currently AeT feels like an RPE of 4, when AeT moves to 155 or 160 the RPE might feel like a 5-6.

Even at the same RPE the long runs will take more out of you due to the duration.. They just beat you up a bit more.  It is likely that you may need to spend more time in Z1 on these longer runs.  That’s going to depend on how long they take to recover from.

I would suggest doing the longer runs at the RPE 4 and the shorter Z2 runs can go up to RPE 5.

I hope this helps,

Scott