It depends when and how much. Z3/4 would be sharpening sessions, so they should come within the last four to eight weeks of your objective. Also, the volume of those sessions should not exceed 5% of your training volume, especially for long objectives. Even less than 5% is probably best.
I did the 24 week plan 2 years ago, last year I trained and completed an ultra marathon. This year I started the 24 week plan (with a little bit more running), but I’m really interested in increasing my speed for fast, 1 day, car to car climbs.
I’m currently in base period week three. Box step ups, 6 reps at 65#. Do you think changing my steep uphill Wednesdays to include some high z3/z4 weighted intervals would best? Other thoughts?
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