The SDJ Endurance Builder

Workout - The SDJ Endurance Builder

• 10.0km @ 6'30''/km
• 6 lots of:
  • 2.5km @ 6'30''/km
  • 500m @ 9'30''/km
• 7min 30s @ 9'30''/km

Ready to start training?

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

Try in App Now

workout/the-sdj-endurance-builder-2f66632e

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

Based on RUN SDJ’s RunThrough Battersea Park Half Marathon. Chicago Marathon Training VLOG | Week 11, here’s the session and how to run it. The video has plenty more detail.

Key points:

• The Week 11 long run is 34 km: 13 km easy into Battersea Park, then a 21.1 km half-marathon, both at an easy, conversational pace.
• Skip the target pace. Focus on time on your feet and how your body feels, especially in humidity.
• Steve uses 0.5 km walk-breaks when needed, roughly every 2-3 km, to keep the effort sustainable.
• Shoe choice matters: look for decent responsiveness and bounce. Overly cushioned shoes can feel sluggish over long distances.
• Heat and humidity will test you. Drink regularly, ease off when needed, and don’t hesitate to walk.

Workout example:

1. Warm-up: 13 km easy to Battersea Park, conversational pace, no target.

2. Half marathon (21.1 km):
   - Relaxed, conversational pace.
   - If fatigue or humidity hits, take a 0.5 km walk every 2-3 km (or as often as needed) to recover.
   - Aim for the full 34 km, but stop if you're genuinely depleted. The goal is volume, not clock time.

Tips:

• Walk-break strategy: 0.5 km walk every 2-3 km when legs get heavy or humidity bites.
• Gear: shoes with good rebound. Avoid the marshmallowy ones for long runs.
• Hydration: start early and keep it consistent. Heat makes everything harder.
• Personalize: use the Pacing app to set your own easy pace based on recent runs.

Closing note: try this walk-break format. Adapt total distance and walk intervals via the Pacing app, and build distance without chasing a time.

References

• RunThrough Battersea Park Half Marathon. Chicago Marathon Training VLOG | Week 11 - YouTube (YouTube Video)