I took the past year off from running for the most part. I logged 400 miles since last May- normal years are in the 1200-1400 mile range.
Anyway, I was never good at doing specific running workouts. I would know what distance I wanted to run, and other than doing a long run each week at a slow pace, I wouldn't prioritize certain workouts for intervals or easy runs. I would run each workout the same.
I've done some research and it seems like running 80% of your weekly volume at 75% or less than your max HR seems to be a common piece of advice. So I set out to run keeping my HR at 150 or less. My normal pace is in the 9:00 range, racing usually in the low 8s, sometimes high 7s if the weather is cool. My run today, which hit 150 a few times was at a 13:49 pace. It was not a hot day, 70 degrees, 50% humidity, 140 ft of elevation gain in 3 miles.
From what I understand, my body will eventually get faster running at a low intensity. Does anyone have different information or opinions to add? It feels like running so slow will actually reduce my physical fitness. For my higher intensity workouts, I was planning on running the last 1/4 of my long runs at race pace, and then do some intervals midweek.