- Rule of 6: In order to increase the weekly mileage by 15-20%, you should have ran the previous milage for at least 6 weeks.
- Rule of 0: In the first weeks (1 or 2) of increasing volume, don’t do any speed workout. Volume is not the cause of injuries, intensity is.
In Zone 2, the main fuel is fat, while with an higher heart rate the main fuel are carbs, which is way more limited than fat. If we train a lot in zone 2, we train our body to use fat at faster paces, which allows us to use less carbs at faster paces, hence running more comfortably for longer times at faster paces.
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