This is currently my thought du jour, I find my natural endurance pace is around 0.65 IF and anything at the higher end requires a lot more focus, especially outdoors. With endurance workouts, I’ve generally done the ones like Pettit, Boarstone, etc. with around 15min intervals ranging from 60-75%
Today I did Polar Bear -3, which was a 2hr workout with the intervals residing in the 70-75% region, I’m kind of curious to see if I do these type of endurance workouts that just stay at the higher end that it might help me more naturally maintain >0.7 IF. Not sure if there’s anything to this, but I’ll try to report back on any objective and/or subjective changes. Of course, if anyone has any insight, either you’ve done this with success or think this is hogwash, feel free to chime in!