Fundamental
On the plan are a number of runs I've marked as Fundamental . What on earth is a fundamental run? For those looking for a physiology definition there will be disappointment. It isn't based exactly on a threshold, it's not a set heart rate zone, but it is prescriptive in pace. There is probably a better term than fundamental for this type of run, but it works for me. Originally taken from concepts used by Renato Canova, but I don't strictly follow his explanation. I've calculated the pace range to be based on what my recent race results suggest I am currently capable of for a marathon if I modify training for a couple of months to hit that time. This gives me my marathon pace. The fundamental pace is then simply 80-90% of that. For me that works out to be 4:04/km for marathon pace, and fundamental is 4:52-4:28/km. It is clearly aerobic conditioning. How I use this pace range depends on what event I am training for. If my target was a marathon, then I would re...