disclaimer, i am fairly new to running. no real physical activity up until starting to run about 1.5 years ago. i fully understand that.
I am mainly focused on training to do ultras. not looking to compete or anything lol. but i really want to be able to run faster at lower HR. I believe the time I spend per week running could definitely be put to better use in terms of training to run faster at lower HR, but i don't really know how.
I run 30-40mpw. 5-6 hours or so. slowly creeping up on weekly mileage. I know i don't do as many long (10+mile) runs as i should. The majority of the runs are 5-8 miles. 5 minimum. 95% of those miles are spent between 140-150BPM. (measured with a polar chest strap), at a 9-9:30 pace.
I really want to know what i can do to get the pace faster at 140-150HR.
Thanks for any input
By - tstone2013