This session is designed to focus on spending extended time running, with an emphasis on continuously moving rather than worrying about pace.
Prepare your body for the long session with a light jog and dynamic stretching.
Start with a gentle jog to gradually increase your heart rate.
Perform dynamic stretches, focusing on leg swings, knee raises, and high skips to loosen up the muscles.
The main part of the workout where the goal is to keep moving consistently at a comfortable pace, focusing on time rather than distance.
Run at a comfortable, conversational pace. Focus on maintaining steady effort over an extended time, without worrying about pace or distance-covered.
Gradually bring down your heart rate and stretch your muscles to aid recovery.
Ease into a slow jog or walk to bring your heart rate down gradually.
Focus on major muscle groups, holding each stretch for 20-30 seconds. Pay attention to the calves, quads, hamstrings, and hips.
The Long: Time-on-Feet Endurance session is dedicated to enhancing your aerobic base by spending an extended period of time running at a comfortable pace. This type of workout is ideal for building endurance, as it conditions your body to efficiently use fat as a fuel source and improves your cardiovascular capacity. By prioritizing time over speed or distance, you allow your body to adapt to the demands of prolonged activity, which is crucial for long-distance running such as marathons or ultra-marathons.
Additionally, this workout helps in mental conditioning, as enduring longer periods of exercise requires mental fortitude and focus. Developing the patience and resilience needed to stay on your feet for extended durations can significantly improve your overall running capability and confidence in tackling longer races.
This session is perfect for long-distance runners preparing for marathons or ultra-marathons and who are looking to improve their endurance without the pressure of hitting specific pace targets. Beginners should ease into this type of session by gradually increasing their total time running each week. Individuals with joint issues or those prone to overuse injuries may need to modify their approach or consult with a professional to ensure they're not overextending themselves.
To get the most out of this Long: Time-on-Feet Endurance session, ensure that you are hydrated and fueled appropriately before starting. Since the focus is on duration rather than speed, maintain a conversational pace—one where you could comfortably talk if needed. This will help you sustain longer periods without undue fatigue. Additionally, pay attention to your running form to maintain efficiency and prevent injuries. Incorporate mindfulness in your run to stay mentally engaged and to check in regularly with how your body is feeling.