[Jack Kuenzle]

Yeah of course! Still absolutely keep the base work below AeT. Where your HR falls exactly (ie in Z1 vs Z2) I would decide that based on RPE.

 

Based on that, I would retest AeT every month. If you were my athlete, I’d have you doing the AeT test outdoors on the track or other flat road loop. Heat can play a huge role in heart rate drift and I find athletes that conduct their drift test indoors often have a conservative estimate of their AeT. Of course, 172 is approaching the upper end of what I have see as far as AeT in male athletes, so you don’t have a ton of room to go up here, but it’s possible.

 

Yeah that schedule is perfect. I’d consider doing some volume weekly on the stairmaster and incline treadmill. Just easy base work. I wouldn’t test your AnT, not needed.

 

I would definitely incorporate strides. Two-three times per week, four-six strides per session. Take five seconds to come up to pace and then run for 15 seconds at like mile race pace. It shouldn’t be an all out sprint. Walk for a minute or two in between each stride, you shouldn’t carry fatigue in between reps. It’s unlikely that your HR gets too elevated during these, but don’t worry if it goes above AeT. Those strides will go a long way to improving your running economy and getting those flat aerobic paces faster.

 

Anytime!