Jogging Fat Burning = 65-70% = 141-148
Long Endurance = 60-75% = 134-155
Stamina = 75-80% = 155-162
Tempo AT = 80-85% = 162-169
VO2 Max = 90-95% = 176-183
I plan on keeping most runs under 70% HRR, the progressive tempo effort will start around 60% and move toward 85%. The weekly long run will still be easy, but with a bit of cardiac drift, I'll allow up to 75% HRR. Hope to have one full rest day. Maybe two. Not sure this will get me to Boston, but it should develop my aerobic capacity and keep me injury-free. That'll be fine for February. One month at a time!
Two Coach Roy Benson books I like: