A long, steady run focused on building endurance and preparing for marathon distances. This session involves maintaining a consistent, comfortable pace throughout to enhance aerobic capacity and stamina.
Prepare your body for the long run ahead.
Start with a gentle jog to get the blood flowing and your muscles prepared.
Perform dynamic stretches focusing on the legs, hips, and shoulders. Include leg swings, hip circles, and arm swings.
Run at a consistent, comfortable pace, aiming to mimic race scenario endurance running.
Run at a steady and sustainable pace. Aim for a pace that you can maintain for the entire run without needing to walk or stop. Focus on form, breathing and ensure even pacing.
Gradually transition your body from the running pace to a resting state.
Walk at a slow pace to bring your heart rate down gradually.
Spend time on static stretching focusing on hamstrings, quads, calves, and lower back to improve flexibility and aid recovery.
This session is designed to increase your aerobic endurance and mental stamina, both crucial for successfully completing a marathon. By running at a steady pace, the body gets accustomed to energy-efficient processes needed for the long distance. It also helps improve cardiovascular function, muscle endurance, and mental resilience by running for an extended period at a sustainable pace. As your body learns to manage physical and mental fatigue, you're better prepared for race day conditions.
This session is ideal for intermediate to advanced runners who are preparing for marathon distances. It is not recommended for complete beginners without appropriate base running experience, as the duration might be too taxing. Beginners should focus on building a solid running base before attempting a long distance run like this.
Ensure to maintain a steady pace that is consistent yet challenging. Control your breathing and listen to your body to stay within the comfort zone yet push your limits gently. Hydration and nutrition (carb intake during the run) should be strategically planned to mimic race conditions and ensure you have enough energy throughout the session. Use this running time to experiment with gear and strategy in a non-competitive environment.