Long run — start position
Start
Long run — end position
End

Road & trail / Session / Beginner

Long run

The longest run of the week at an easy pace. It builds endurance, teaches the body to burn fat and toughens the legs for race distance.

Duration
60–120 min

The session

  1. Run at a relaxed, conversational pace for the whole time.
  2. Take water, and food on runs longer than about 75 min.
  3. Add no more than about 10–15 min to your long run from one week to the next.

Tips

  • Slower than you think: you should finish feeling you could go on.
  • Soft surfaces and trails spare the legs.

Good for

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