A long-distance run designed to build endurance, accompanied by a podcast to keep you entertained and focused.
Prepare your body for the long run ahead with a dynamic warm-up that increases your heart rate and loosens your muscles.
Perform dynamic stretches targeting your legs, like leg swings and high knees, for enhanced flexibility and muscle readiness.
Jog slowly for five minutes to gradually increase your heart rate and prepare your body for the run.
Embark on your long run while listening to an engaging podcast, focusing on maintaining a steady, comfortable pace.
Run at a comfortable, steady pace while listening to your selected podcast. Aim for a pace that allows you to hold a conversation. Duration depends on your personal training plan, generally 60-90 minutes.
Recover from your long run with movements that reduce your heart rate and assist in muscle recovery.
Walk for five to ten minutes to gradually bring down your heart rate and transition into recovery.
Perform a series of static stretches focusing on your legs and lower back to release any muscle tension.
This Podcast Pacing session offers dual benefits: enhancing aerobic endurance while providing mental engagement through an interesting podcast. Long runs are essential for conditioning your body to sustain effort over extended distances and are fundamental for distance running or marathon preparation. Pairing the run with a podcast helps maintain a steady pace and adds an element of enjoyment, making the time pass more quickly.
Listening to a podcast during long runs can also distract from fatigue, allowing for a more relaxed demeanor which is crucial for endurance. Moreover, it encourages a consistent pace as you synchronize your steps with the audio content, thus making pacing a more enjoyable and less mentally taxing task.
This session is ideal for intermediate to advanced runners aiming to improve their endurance and ability to maintain a consistent pace over long distances. It's not recommended for complete beginners unless they are comfortable with the distance, as the primary focus is on sustaining a run rather than integrating walking intervals.
To get the most out of this session, choose a podcast that you find engaging and that lasts roughly as long as your planned run. Ensure the topic is light and upbeat to help maintain your mood and pace. Calculate your estimated average pace to determine the ideal distance you want to cover, and make sure to have a route planned that will be safe and free of interruptions to keep your focus on the run and podcast.