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

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Based on RUN SDJ’s RunThrough Battersea Park Half Marathon. Chicago Marathon Training VLOG | Week 11, here’s what the session involves and how you can run it yourself. The video has plenty of additional detail if you want the full picture.

Key Points:

• The longest run of Week 11 spans 34 km: 13 km of easy running into Battersea Park, followed by a 21.1 km half-marathon, both at an easy, conversational pace.
• Skip a target pace. Instead, prioritize time on your feet and how your body feels, particularly if conditions are humid.
• Steve incorporates 0.5 km walk-breaks when needed—roughly every 2–3 km—to keep the effort sustainable.
• Shoe selection matters: look for shoes with decent responsiveness and bounce; overly cushioned shoes can feel sluggish across longer distances.
• Heat and humidity will test you. Drink regularly, ease off if needed, and don’t hesitate to walk.

Workout Example:

1️⃣ Warm‑up: 13 km easy run to Battersea Park – hold a conversational pace, no specific target.

🏁 Half‑Marathon (21.1 km):
   • Run at a relaxed, conversational pace.
   • If fatigue or humidity creeps in, pause for a **0.5 km walk** every 2‑3 km (or as often as needed) to recover.
   • Aim to complete the full 34 km, but stop if you're genuinely depleted – the goal is sustained running volume, not clock time.

Tips to Try Today:

• Walk-break strategy: Take a 0.5 km walk every 2–3 km of running when you notice your legs getting heavy or humidity taking its toll.
• Gear check: Pick shoes with good rebound; avoid highly soft or marshy shoes for longer runs.
• Hydration: Start drinking early and keep it consistent; heat will make the effort feel harder.
• Personalize: Use the Pacing app to dial in your own “easy pace” based on your recent runs.

Closing Note: Try this relaxed, walk-break format—adapt the total distance and walk intervals to match your pace using the Pacing app, and focus on building distance without the pressure of hitting a time. Enjoy the run! 🚀

References

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