Z1/Z2 Kool-Aid Drinkers...

"Easy" running will almost always be the bulk of your running volume.  For beginners, yes, it should be darn near 100%.

But the next things to add are strides and tempo.  I think tempo works really well as part of your long run, but you could do it as you've laid out as well.  In your schedule, you could do strides as part of your Friday run.  Do an easy run warm-up for about 10min.  Then do maybe 6-8 x 30sec strides (about 5k pace, focusing on form & turnover).  Walk for about 45sec between repeats.  Then finish up with 10-20min of easy running.

If you do another easy run on Thurs, then you can put tempo section in your long run (can move it around too--sometimes in the middle, sometimes at the end, etc.) and gradually extend duration of the tempo.

If you really want to focus on running, I'd suggest checking out Daniels' Running Formula.  He uses pace instead of HR, but it's the same idea.

I'm a Z1/Z2 Kool-Aid drinker...It works!

JohnnyKay gives great advice.  I can't add anything to what he's already said.  Just stick with Z1/Z2 for endurance.  Once you establish a good base, the tempo runs should give you some speed.  Its a slow process, but stick with it and you will see improvements.

Carl

The posts above have it correct. If you read the Triathlete's Training Bible, you can even see in there that 80% of a week should be aerobic, even when peaking for a race. This wouldn't apply in swimming, but in cycling/running, yes.

The biggest limiter AGers have is aerobic conditioning. If you are running 3x per week that really isn't enough - if you really want to improve your running that means running 5-7x per week. I like the idea in the winter of doing 3 long runs: 2 x 90 minutes and 1 x 2:00. Add in two more 45 minute runs and that's a solid week. Make these two runs a drills day and a tempo day.

If you think that's too easy - then add in some upper Zone 2 efforts into your training. If your LT is 160 then try running 2x20 minutes at 145 during your long runs. Stressing the aerobic system without getting sick/injured is the key.  Good luck!

The more volume you do, the more you'll have to run closer to mid Z2.

Run drills like high knees, butt kicks, quick feet, crossovers, skipping, high skipping, long skipping etc. Pick up a book at the local bookstore, there should be something with run drills. I did a quick net search but I didn't find much in terms of quality.

To answer your question about "experienced" runners doing it.  I ran in HS and college and was old school in that you get up, run as hard as you can and then do it again.  repeat every time.  This season, VERY reluctantly, I drank the Z1/Z2 Kool Aid.

D@MN is all I can say.  I dropped not only my Z1/Z2 pace with the same HR, but my long tempo runs became much faster at an even lower HR.

Actually, I'm mixing up some more Kool-aid right now...Want some?!

I agree in principle, but as an over-50 AG'er, I my legs and joints need a recovery day in between, even after doing slow runs.  Three runs a week are about all my body can deal with, especially if I'm swimming or riding on my "off" days.

Mark 

Mark - I should have pointed out that my over 50 athletes have two complete days off from training - and I usually add in a stair master, elliptical, or water running workout during the week, in place of a run. I have coached a few over 50 guys/gals to strong IM finishes, and I have learned that 2 complete days off is KEY. Sorry I missed that.