The session
Total distance
14.00 km
Est. duration
~1:28:40
Structure
1 block(1 rep)
Phases
Work
Long run · 14,000m
6:20 /km
How to run it
Run 14 km at long run pace, a touch slower than you might like. Start slower still for the first few kilometres. Carry water, or plan a loop past it, if you'll be out for more than an hour.
What it's for
The long run builds endurance: more capillaries, more fuel stored in your muscles, and legs and mind used to being out for a long time. It is the backbone of every race plan past 5K.
In these programmes
Follow a programme to run it on a schedule, paced from your goal.
More long runs
See all- Long run · 16 km with 4 km at goal pace~1 h 35 min
16 km with the last 4 km at goal pace.
In Half marathon: beginner
- Long run · 12 km~1 h 15 min
12 km steady: time on your feet.
In Sub-20 5K, Sub-18 5K and 5 more
- Long run · 16 km~1 h 40 min
16 km steady: time on your feet.
In Sub-18 5K, 10K: intermediate and 4 more