Endurance Brick

Workout - Endurance Brick

• 10min @ 12'00''/km
• 60min @ 12'00''/km
• 20min @ 8'20''/mi
• 5min @ 20'00''/km

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/endurance-brick-e53760f8

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Here’s a breakdown of Emma Abrahamson’s “MY MARATHON TRAINING PLAN | Miler to Marathoner Ep. 4”. The full video has all the context. We’ve extracted the essentials so you can try one of these sessions right away.

Key points

• Train within heart-rate zones. Keep most easy runs in Zone 2 (145–160 bpm), roughly 8–8:45 min/mi pace.
• Use “brick” workouts (a long bike followed directly by a short easy run) to build endurance with less joint stress.
• Finish easy or tempo runs with 4 × 100-m strides at a controlled effort to keep leg turnover sharp.
• Take one full rest day each week.
• Increase weekly volume gradually (more bike time, longer runs), then slot in a lighter week to consolidate.

Workout example (week 1)

• Monday: 1 hour easy bike (Zone 1).
• Tuesday: 30-minute easy run (Zone 2, ~8 min/mi).
• Wednesday: 30-minute easy run (Zone 2).
• Thursday: rest day.
• Friday: 45-minute run in Zone 2 (145–160 bpm).
• Saturday: 70-minute bike (Zone 1), then immediately 20-minute easy run (brick).
• Sunday: 30-minute easy run (Zone 2).

After Tuesday’s run, add 4 × 100-m strides at a controlled effort.

Try Emma’s Zone-2 approach or a brick session this week. Fine-tune paces and distances in the Pacing app.

References

• MY MARATHON TRAINING PLAN | Miler to Marathoner Ep. 4 - YouTube (YouTube Video)