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@ewanmac
You need some Jack Daniels.
Previously I've always set out to run as fast as I could for whatever distance I happened to be running that day. This year I had the benefit of a coach who was adamant about keeping to the specified zones and paces even when some sessions felt ridiculously easy. At first I was a bit sceptical but I really felt improvements. Jack Daniels will explain more than you ever needed to know about the science of how and why the different zones work.