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Originally Posted by thingstodo
Actually, if you use the chart I provided a link for, you'll need to work higher than 60-65%.
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I think I get the gist of your chart - but it amounts to the same thing, really. I aim for the classically understood 60-65% of max that most people are familiar with. You are aiming for 80% of a redefined max (that is actually less than 100%, since at some point in your workout, you actually exceed "the max").
It's just saying the same thing in a different way.
As to frequency, the poster is starting out. Going 6 times a week is asking to get hurt or discouraged. You sound like a very advanced runner, you gotta think like a beginner.
Personally, I run 3 times a week for 30 minutes per at my own 65% range, work with weights 4 times a week and walk to and from work daily. My original goal was weight loss and fat reduction. This regimen did it for me without hard dieting. Now I have refined my diet and can maintain a 10% BF without a lot of effort (down from 25% at the start).
It would be good to know Abaya's goals. Is he trying to lose weight? Run a marathon? Become a love machine?