i recall you asking this a couple times, but can't find where.
This is the podcast that really made me think 3 weeks or so ago about whether i was structuring my easy/hard stuff appropriately. If you are going to listen to one of these podcasts... listen to this one.68 Avoiding the Mediocrity of the Middle
Thanks. I'll check it out, I think I listened to it but can't remember. I'm intending to add in intervals (5 intensity on AP) but knee still not there and ankle dodge. Unless racing I struggle to run zone 5 hence why strava segments can be good for motivation.
I'm defining easy as between intensity 2 and 3, able to count to 20 sec out loud comfortably at any point, finishing the run feeling like I could do it again and GAP being slower than roughly 5min/km in general. Avoid intensity 4 as much as possible (unless specific session like 1hr tempo) and intensity 1 reserved for walking or in between squash points.
I think thats similar to what you/Ondrej were saying before?