The 'Get It Done' Long Run

Workout - The 'Get It Done' Long Run

• 12min @ 6'15''/km
• 6.0km @ 5'45''/km
• 1min 30s rest
• 10.0km @ 5'45''/km
• 5min @ 12'00''/km
• 8min @ 7'00''/km

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Intro: Here’s a quick recap of “I’ve lost my running mojo | RICH RUNS… MANCHESTER MARATHON EP SIX” from Rich Keeble. The essentials are pulled out so you can apply them in your training. Watch the full video for all the details.

Key points:

• A week of family obligations and strike disruptions left Rich low on motivation, but he still got in a 2-hour run.
• Two weeks into a 12-week Manchester Marathon plan, Rich has been swapping which days get tempo work versus easy runs to stay flexible. Structure matters. For more on interval training, see our breakdown of Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
• The session covered around 18