The 'Forest of Dean' Long Run
Workout - The 'Forest of Dean' Long Run
- 10min @ 10'00''/mi
- 0.0mi @ 9'00''/mi
- 8min @ 15'00''/mi
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Intro: The video “20 Mile Long Run With Lee In The Forest Of Dean” from The FOD Runner is worth watching—here’s a breakdown to help you put this workout into action today. Check the full video for additional context and tips.
Key Points:
- A 20-mile run through the Forest of Dean completed at an easy, conversational pace.
- Prioritize the surroundings and stay relaxed; the video stresses a “nice and easy” approach rather than pushing the pace.
- What started as a planned 16–18 mile run stretched to 20 miles, showing how listening to your body can lead to adding extra distance when you’re feeling strong.
- Weather: Run in cool, misty conditions—dress appropriately and stay safe.
- Pacing strategy: Settle into a steady, easy effort around 1–2 minutes per mile slower than your marathon pace, and drink water regularly.
Workout Example:
20-mile long run (planned 16–18 miles, extended to 20 if strong)
- Begin with an easy, conversational pace—roughly 1–2 minutes per mile slower than your marathon effort.
- Maintain steady effort while focusing on breathing and the forest trails around you.
- Once you hit 16–18 miles, if you feel good, consider tacking on another 1–2 miles.
- Drink water every 3–4 miles and adjust your layers for cool, misty weather.Closing Note: Try this long-run format by adjusting the distance and pace to fit your training schedule. Log your effort in the Pacing app, get out on those trails, and keep building your mileage steadily! 🎉