The session
Total distance
18.00 km
Est. duration
~1:54:00
Structure
1 block(1 rep)
Phases
Work
Long run · 18,000m
6:20 /km
How to run it
Run 18 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 · 20 km with 8 km at goal pace~1 h 55 min
20 km with the last 8 km at goal pace.
In Half marathon: intermediate
- Long run · 18 km with 6 km at goal pace~1 h 45 min
18 km with the last 6 km at goal pace.
In Half marathon: intermediate
- Long run · 22 km with 12 km at goal pace~2 h 5 min
22 km with the last 12 km at goal pace.
In Half marathon: advanced