I had my heart-rate zones measured lately and I know where my Aerobic & Anaerobic thresholds are. The doctor made an in deep explanation what it means. Though I feel I lost him midway the explanation of the training part. It was going way to technical...
I know the basics like 70% of the weekly milage below the aerobic thresholh & 30% above the aerobic threshold. And how to plan my training with warmup/cooldown-parts.
I thought I would find the remaining explaination on the net. Though I was wrong, it always seems to be to broad without any real-life examples to work with.
So I was hoping you guys might be able to help me. I'm looking for clear explanation on how I should plan my weeks. Something mainly focused for long distances runners (half-to-full marathons), so I can adjust my training accordingly.
FYI: My weekly training scheme
Monday: 1h to 1h20 Easy Tempo
Tuesday: 20min Warmup - 40 min Intensive/extensive duration - 20min cooldown
Wednesday: Rest or some light cycling
Thursday: 20min Warmup - 5 times 4min at Anerobic Threshold with 2 min rest inbetween - 20 min cooldown
Saterday: LSD-run (20 to 30k) at low intensisty
Sunday: Rest of recovery training (cycling)