Am I running at the correct intensity?
Hi, I've been following the NSM for about a month now. I haven't seen much in the way of progress yet, but it's still early days.
I've read James' book cover to cover, but I still find it hard to know if I'm running at the correct intensity, especially during the easy/long runs.
I run 6-7 days/week, with about 90min sub-T and the rest easy (~75km/46mi total). My PBs are:
5km - 19:50
10km - 40:59
Max. HR I've recorded (using a chest strap) is 194 at the end of an all out 5km, resulting in a 136 limit for easy runs.
Garmin has consistently estimated my LTHR to be ~179, which I believe to be fairly accurate. Following the book's paces, my HR gets up to about 172-177 during sub-T runs, closer to the higher end on the 10x3min intervals. I'd rate these a 6-7/10 RPE.
On easy runs, I really feel like I'm plodding in order to keep my HR below 136. My average pace is 6:40-7:10/km (10:45-11:15/mi) depending on the temperature. RPE 2/10
Am I on the right track here, or should I be closer to or further from threshold? Are my easy runs really supposed to be that slow?
10x3min intervals.icu screenshot