[Josh Gray]

For someone who has a very small gap between AeT & AnT (6-7%) and is doing ME + Hill sprints in the early base period, running mostly all on Zone 1, would you recommend doing some Zone 3 during long runs? Like 15-30 minutes total? Or would it be better to just do some sustained upper Zone 2 once a week?

[Scott Johnston]

Josh:

Yes, I would recommend adding in sustained Z3 on longer runs.  Dip your toe into this cautiously as you need to see how that added stress combines with what you are already doing.  Start with 20min during one of your normal 1 hour runs.  Increasing Z3 volume in these shorter runs will be safer.  It may well be that after a few weeks of that you will feel confident to bump up Z3 volume in a couple of runs and even  during a longer run.  This will be some very specific training if your goal is trail running.

I hope this helps.

Scott

[Josh Gray]

I will start to implement some Zone 3 like you recommend. Thanks again for your help Scott!

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