Twice around a long course to build stamina and mental grit.
Prepare your body for the long run with a comprehensive warm-up.
Begin with a 5-minute easy jog to get your blood flowing and muscles warm.
Perform dynamic stretches like leg swings, arm circles, and walking lunges.
Complete 4 x 15-second strides at a fast pace with 30 seconds walking rest.
Complete two laps of the same long route to reinforce endurance and mental toughness.
Run the first loop at a comfortable pace, aiming for consistency.
Continue into the second loop, maintaining pace or slightly increasing if possible. Focus on mental strategies to complete.
Gradually bring your body back to a resting state with a cool-down.
Spend 5-10 minutes slowly jogging or walking to lower your heart rate gradually.
Stretch major muscle groups with static stretches focusing on hamstrings, quads, calves, and hips.
Rehydrate and eat a balanced meal or snack within 30 minutes post-run to aid recovery.
This long-distance workout focuses on building physical and mental endurance. By running two laps of the same long route, you will train your body to manage sustained exertion over an extended period. This will not only improve your aerobic capacity but also reinforce your mental toughness, helping you to push through moments of fatigue and discomfort. Long runs are essential for building the endurance necessary for races and for improving efficiency at slower paces.
Additionally, running a double loop allows you to practice pacing, enabling you to gauge your effort level more precisely. This particular type of run also encourages mental resilience as you navigate the familiar second loop, often confronting the urge to slow down when fatigued but needing to maintain or even quicken your pace for a successful finish.
This session is suitable for intermediate to advanced runners who have a solid base and are looking to build their endurance further. Beginners may find this session too challenging, but they can modify it by doing a single lap and gradually progressing to two laps over time.
It's crucial to listen to your body during this workout. Start at a pace about 60-70% of your maximum and aim to maintain consistency. Use the first lap to settle into your rhythm and focus on form. On the second lap, practice mental strategies to stay focused, such as breaking the loop into smaller segments or setting mini-goals. Hydration and nutrition leading up to and during this long run will also play a vital role in your performance and recovery.