The session
Total distance
14.00 km
Est. duration
~1:31:00
Structure
1 block(1 rep)
Phases
Work
Easy · 14,000m
6:30 /km
How to run it
Run 14 km at easy pace, slow enough to hold a conversation throughout. It sits in the middle of the week, between a long run and a hard session, so keep it relaxed.
What it's for
Easy running is most of the training in any plan. It builds the heart, lungs and legs that the harder sessions draw on, while leaving you fresh enough to run those well. A mid-week run of this length adds endurance without the recovery a long run needs.
In this programme
Follow a programme to run it on a schedule, paced from your goal.