I should be running 2 long runs per week? always or just during this 4 week period? Keep the same HR max 155 with 4-6 30 second pickups. Do i jog or walk following the pickups? WHen i walk my HR drops quickly, but if i jog it take 45-75 seconds at the minimum to return to normal range.
You should have one medium long run 8-10 and one long run a week 12+. Your mileage should be high we are building base and you need lots of volume, don't worry I don't think you are going to hurt yourself running 10 minute miles. On the pickups the hr doesn't matter. You shouldn't be going so hard on the PU to where you need to walk after. So it sounds like you are going a little to hard. The purpose of the pu is to work on you speed form, not to try and puke from a 30 second effort.
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