Aerobic Runs:
Many athletes fall into the trap of doing easy runs too hard, which leaves them too tired to make hard runs hard enough to actually induce increases in speed. Training below your aerobic threshold increases endurance, durability, fat utilization, and oxygen efficiency. It builds capillary pathways that transport oxygen to your muscles, and carry lactate away from your muscles, which is the key to efficiency.
Here's the link to a blog post I wrote that goes a little bit more in- depth: Zone 1
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