So, the goal is get miles at low intensity to go faster
Go to like Z1 / Z2
I tend to get sore easily, so I end up doing more Z1, but if you train already the hours you want to train, you can execute your workouts well, etc. – I would not think that you need to run slower. If you do want to run more, and are struggling to do so, then maybe running the easy runs even easier, can help (as it did for me)
The Rolex Life 
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