Endurance Builder Long Run

Workout - Endurance Builder Long Run

• 12min @ 6'30''/km
• 0s @ 6'05''/km
• 7min 30s @ 7'00''/km

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Intro

Looking to get more out of your long runs? Here’s what you need from Top Tips To Make Your Long Run Count! (The Run Experience). The essentials are below so you can put them into action this week. The full video has the longer walkthrough.

Key points

• Run easy. Long runs belong in your easy zone. Aim for a conversational pace with a steady, lower heart rate.
• Distance ratio. Your long run should be roughly 25% of total weekly mileage (10 miles in a 40-mile week).
• Fuel and hydrate. Treat it as a dress rehearsal for race day. Test the gels, hydration, and gear you plan to use.
• Commit and finish. Block off time, add warm-up and cool-down, and finish what you start.

Workout example

1. Warm-up. 10 to 15 minutes of easy jogging.
2. Long run. Easy, conversational pace covering roughly 25% of your weekly mileage (10 miles if you run 40 miles per week).
   • Stay in the easy heart-rate zone. You should be able to hold a conversation.
   • Use your planned race-day nutrition. A gel or fluids every 45 to 60 minutes.
3. Cool-down. 5 to 10 minutes of easy jogging, then light stretching.

Closing note

Use the Pacing app to set the speeds and mileage for your training, then try it on your next long run.

References

• Top Tips To Make Your Long Run Count! - YouTube (YouTube Video)