10k progression running 3-4 times a week

[Punkthor]

Hi, TheEd! Hope the last part of summer has treated you well. I have a question for you. When I did both the off period and build up programs, I struggled to keep my HR in the easy/conversational zone. There's a lot of mixed messages online about running intensities, but what most seem to agree on is that HR on easy runs should not exceed 70-75% of maxHR. This seems very hard for me to do, unless I run at a pace that is close to a fast walk. Also my running routes are hilly. So for the question: Is it OK to walk to keep the intensity right? According to some elaborate articles, like this one https://www.howardluksmd.com/zone-2-hr-t...ss-injury/ it's paramount to not leave this zone (zone 2 - 65%-75% of MaxHR) to reap the benefits of a true easy run.

The reason I ask is that I have no races planned and my plan is therefore to focus on base training and with a long perspective. When I try to easy run, like in the build up program I end up exceeding 75% of MaxHR and accumulate fatique. I'm afraid this will take away my motivation in the longer run. Therefore I've been toying with the idea to never run shorter runs than 45 mins, but at the same time keep HR at less than 70% of maxHR, which will mean quite a lot of walking, at least on all the hills.

I'm really interested to hear your perspective on this, TheEd, considering your long experience with running and coaching.

Thanks!