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 maximize your long runs? Here’s what you need to know from Top Tips To Make Your Long Run Count! (The Run Experience). We’ve pulled together the essentials so you can put them into action this week. The complete video offers the full walkthrough if you want to go deeper.

Key Points

• Run Easy: Long runs belong in your easy zone—aim for a conversational pace with steady, lower heart rate to prevent burnout.
• Distance Ratio: Your long run should represent roughly 25% of your total weekly mileage (for instance, 10 miles in a 40-mile week).
• Fuel & Hydrate: Treat it as a dress rehearsal for race day: test the gels, hydration, and equipment you plan to use in competition.
• Commit & Complete: Block off time, add warm-up and cool-down, and finish what you start. Sticking with it strengthens both your body and your mental toughness.

Workout Example

1. Warm-up: 10-15 minutes of easy jogging.
2. Long Run: Execute at an easy, conversational pace covering roughly 25% of your weekly mileage (say, 10 miles if you run 40 miles per week).
   • Stay in the easy heart-rate zone—you should be able to hold a conversation.
   • Apply your planned race-day nutrition: consume a gel or take fluids every 45-60 minutes.
3. Cool-down: 5-10 minutes of easy jogging followed by light stretching.

Closing Note

Ready to apply this? Use the Pacing app to dial in the speeds and mileage for your training, then give it a shot on your next long run. Enjoy the miles!

References

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