Runners by nature are a competitive bunch. If all your runs are slow, it holds true that slow training produces slow runners– yet even elite runners spend most of their time on long slow runs. Proper training for 98% of you means that you should follow the 80:20 rule of training. The 80:20 rule dictates that 80% of your training effort is easy or not intense- your run should be at a conversational pace. 20% of your runs are for speed and are much more intense. That means incorporating Fartleks, hills, splits, tempo runs, and track work, etc to improve your pace, lactic acid threshold and VO2 max.
By keeping most of your runs at a slower conversational pace you will still be able to train to hit your PR, but you will be able to train and run longer and more injury free.
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