I am in doubt what pace to set for my easy runs (coach Amy). My goal pace is 10 km in 50 minutes.
The coach app says to aim easy pace for 40 to 80 seconds slower than goal pace, that is 5.40 to 6.20 min/km. But that puts my heart rate close to my threshold level. I have lactate threshold of 165 (max puls 182, resting 57 - I am a 49 year old M).
If I try to run in zone 2 the pace is around 6.40, but my zone 2 (LTHR based) is 141-156, so this is hardly low aerobic exercise, and my watch also tells me that I get no "low aerobic" exercise if I follow this (which is what I have been doing). I have also tried running at 75-85% LTHR (around pulse 130-140) as recommended in low heart rate running training, but that puts my pace up around 7.00 and I wonder if that is not too slow (it does not feel like exercise, really, I don't break a sweat or change my breathing pattern). What level to aim for?