[grantmuller]

I’ve been doing ultra marathons now for over a decade and the key is slow. Walk a lot at first if you have to. Some key resources getting started are Jeff Galloway and his run walk method. Once you build up to mostly running just mix in a few “strides” a week: pick two workouts and run 5x 30s at a “not quite sprint” speed. That’s it. Anything else you mix in (tempo, intervals, progressions, blah blah blah) is the last 10% and completely optional.

Your zone 2 speed will change over time. I do most of my training in zone 1 now, and that’s like a 9 minute per mile pace. When I started more than 15 years ago a 9 minute mile felt like death. Patience. This takes a lot of time.