Endurance Brick

Workout - Endurance Brick

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

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

Key Points:

• Train within heart‑rate zones, keeping most easy runs in Zone 2 (145‑160 bpm), which corresponds to roughly 8 – 8:45 min/mi pace.
• Use “brick” workouts — a long bike followed directly by a short easy run — to build endurance with reduced joint stress.
• Finish easy runs or tempo runs with 4 × 100‑m strides at a controlled effort to maintain leg turnover and race-specific speed.
• Reserve one full day each week for recovery, giving your body and mind time to adapt.
• Increase weekly volume step by step (more bike time, longer runs) and slot in a lighter week so your fitness can stabilize.

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 (off‑day)
• Friday: 45‑minute run in Zone 2 (145‑160 bpm)
• Saturday: 70‑minute bike (Zone 1) → immediately 20‑minute easy run (brick)
• Sunday: 30‑minute easy run (Zone 2) Tip: After Tuesday’s run, add 4 × 100‑m strides at a controlled effort.

Closing Note: Test out Emma’s Zone‑2 approach or jump into a brick session this week. Fine‑tune the paces and distances in the Pacing app to match your current fitness. You’ll accumulate mileage steadily while staying fresh and recovered — best of luck out there!

References

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