Progressive 10-Miler

Workout - Progressive 10-Miler

• 0.0mi @ 9'30''/mi
• 0.0mi @ 7'50''/mi
• 0.0mi @ 7'35''/mi
• 0.0mi @ 7'20''/mi
• 0.0mi @ 9'30''/mi

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Intro: Seth James DeMoor’s “Long Run Success: Unboxing Gym Gear for the Older Runner” is worth your time. The core ideas are below so you can start the workout right away. Check the full video for more.

Key points:

• Build your long runs each week, gradually shifting from around 7:50/mi pace toward 7:15-7:20/mi as fitness develops.
• In strong winds (30-50 mph), ease up on the target pace to keep the run on track.
• Mix core strengthening into your long run. It keeps your legs aligned and reduces knee stress.
• Practical gear (knee wraps, balance board, a reliable water bottle) builds confidence and reinforces good form.

Workout example:

1. Warm-up: 10-15 minutes of core activation: planks, dead-bugs, glute bridges.
2. Long run: 20 miles (about 32 km) at 7:15-7:20 per mile (about 4:35-4:40/km). On windy days, add 5-10 seconds per mile.
3. Cool-down: easy 5-minute jog, then stretch and check in with your knees. Use a knee wrap if it helps.

Closing note: try the long run plus strength pairing this week, adjusting paces in the Pacing app to your fitness.

References

• Long Run Success: Unboxing Gym Gear for the Older Runner - YouTube (YouTube Video)