How long have you been training? During my first 16-wk plan, my mile time over 60 minutes was cut almost in half. But it took a few weeks to see gains, and months to see it really drop.
im curently working on my aerobic base because i have some major deficits there. My estimated aeT is about 135bpm which means for me a 7min/km or 11:15min/mile pace.
I tried now while running if i can increase my pace while keeping the HR low. But no matter what i am focusing on (better heel strike, increase stride length, short ground contact..you name it) my HR rises quite fast.
Do the mechanics of efficient running not work at this low pace or am i doing something wrong?
Or is focusing on form exclusively for the specific training?
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