Interesting new study.
Essentially, it wasn’t the amount of harder running that distinguished faster from slower marathon runners. It was the amount of easier running the faster runners did on top.
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Zone 1 & 2 for money 
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What was interesting was that the faster runners didn’t just scale up the intensity distributions of the slower runners. The amount of hard effort was about the same volume wise across all the runners give or take. It was easy paced volume they added.
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RACE PACE 20%
Slow pace 80%
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