LONG RUN | Fingers crossed I make it to the end! | Run4Adventure - Run4Adventure

Intro: This is a quick summary of LONG RUN | Fingers crossed I make it to the end! from Run4Adventure. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

• The run is roughly 15‑16 mi (≈ 24‑26 km) on the “Jolly Roger” route in Cornwall, featuring lots of ups, downs, and technical trail sections.
• Focus is on time on feet – keep the effort easy‑moderate, walk the steep climbs, and let the legs recover on downhills.
• Use a reliable navigation buddy (or a GPS watch) and stay flexible with the route; the crew even added a mile on the way.
• Fuel with coffee, a small snack/cake, and stay hydrated; listen to your body and avoid high‑intensity spikes.
• Choose a comfortable, well‑cushioned shoe (Lou uses Speego 5’s) to protect calves and shins on uneven ground.

Workout Example

1. Warm‑up: 5‑10 min easy jog on flat ground.
2. Start the trail and run/walk the mixed terrain for ≈ 16 mi (≈ 25 km).
   • Climbs: walk at a steady, comfortable pace; keep breathing controlled.
   • Downhills: jog easy, let gravity help you recover.
3. Take short water/food breaks (coffee, a piece of cake or energy bar) every 3‑4 mi.
4. Keep heart rate in the low‑moderate zone – no hard surges.
5. Cool‑down: 5‑10 min easy jog on flat ground, then stretch.

Practical Tips

• Keep the effort “nice and steady” – you’ll finish stronger and avoid injury.
• If a hill feels too steep, walk it; the goal is total distance, not speed.
• Adjust the route length in your Pacing app to match your current mileage goals.
• Use a shoe with good cushioning for protection on technical sections.

Closing Note: Give this trail‑run a go, tweak the distance or pace to suit your current fitness, and log it in the Pacing app so you can track progress. Have fun out there and keep building those miles! 🚀

References

• LONG RUN | Fingers crossed I make it to the end! | Run4Adventure - YouTube (YouTube Video)

Workout - Jolly Roger Endurance Builder

• 10min @ 6'30''/km
• 20.0km @ 6'30''/km
• 1min 30s rest
• 5min @ 12'00''/km

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