The 'Forest of Dean' Long Run
Workout - The 'Forest of Dean' Long Run
- 10min @ 10'00''/mi
- 0.0mi @ 9'00''/mi
- 8min @ 15'00''/mi
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Intro
The video “20 Mile Long Run With Lee In The Forest Of Dean” from The FOD Runner is worth watching. Here’s a breakdown to help you put this workout into action today. Check the full video for additional context and tips.
Key points
- A 20-mile run through the Forest of Dean completed at an easy, conversational pace.
- Prioritize the surroundings and stay relaxed. The video stresses a “nice and easy” approach rather than pushing the pace.
- What started as a planned 16-18 mile run stretched to 20 miles, showing how listening to your body can lead to adding extra distance when you’re feeling strong.
- Weather: cool, misty conditions. Dress appropriately and stay safe.
- Pacing strategy: settle into a steady, easy effort around 1-2 minutes per mile slower than your marathon pace, and drink water regularly.
Workout example
20-mile long run (planned 16-18 miles, extended to 20 if strong)
- Begin with an easy, conversational pace, roughly 1-2 minutes per mile slower than your marathon effort.
- Maintain steady effort while focusing on breathing and the forest trails around you.
- Once you hit 16-18 miles, if you feel good, consider tacking on another 1-2 miles.
- Drink water every 3-4 miles and adjust your layers for cool, misty weather.Closing note
Try this long-run format by adjusting the distance and pace to fit your training schedule. Log your effort in the Pacing app.