The session
Total distance
22.00 km
Est. duration
~2:19:20
Structure
1 block(1 rep)
Phases
Long run · 22,000m
6:20 /km
How to run it
Run 22 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 · 22 km with 6 km at marathon pace~2 h 15 min
22 km with the last 6 km at marathon pace.
In Marathon: beginner
- Long run · 24 km with 10 km at marathon pace~2 h 25 min
24 km with the last 10 km at marathon pace.
In Marathon: beginner and Marathon: intermediate
- Long run · 24 km with 8 km at marathon pace~2 h 25 min
24 km with the last 8 km at marathon pace.
In Marathon: intermediate