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Having just completed my first marathon (very slowly) I've decided to use the next 3 - 4 months for aerobic base training, training at a low heart rate, and (hopefully) being able to increase the pace I can run at that heart rate.
So far it's tough! I'm following the 180 rule (can't remember the exact title of the article) so HR of 155bpm. On Monday I ran 5 miles at this HR and my pace was 10.54 m/m. Yesterday I ran 6 miles at same HR and pace was 1130 mm!!
This just seems SO SLOW. I was running all my LSRs in marathon training at about 10:15, never out of breath.
Have you used this method? How did you find it and how did your race times improve?