Aerobic Threshold Training
I just did a HR drift test for the first time and figured out my aerobic threshold to be right around 147bpm. I want to focus on aerobic threshold training as I get ready for a 50 miler in September, solely focusing on volume, while increasing pace/lower HR slowly through this training method. A few questions on this for those who have been utilizing this method for a while:
1: What would be the HR I would want to target for AeT training? If the top of my zone 2 is between 147-150bpm, would I target a HR of 144-146bpm? Or should I be running at the top of my Z2 every time? Or would you just target that easy “talk in full sentences” pace?
2: How many workouts are you doing at this specific HR? Are you still following the 80/20 rule with one "harder" day mixed in the routine? Or are all your runs at this Hr right below your aerobic threshold?
3: what should the effort feel like training this way?
4: on days where you are tired, or where your Aerobic Threshold might be lower than a day where you are more recovered, how do you adjust training? Is it simply just find that easy, talkable effort? Does this still improve your Aerobic threshold/help you get faster?
Any comments from your experience training this way would be greatly appreciated!
Thank you in advance!