The session
Total distance
30.00 km
Est. duration
~3:10:00
Structure
1 block(1 rep)
Phases
Work
Long run · 30,000m
6:20 /km
How to run it
Run 30 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 · 32 km with 14 km at marathon pace~3 h 15 min
32 km with the last 14 km at marathon pace.
In Marathon: advanced
- Long run · 30 km with 12 km at marathon pace~3 h
30 km with the last 12 km at marathon pace.
In Marathon: advanced
- Long run · 28 km~2 h 55 min
28 km steady: time on your feet.
In Marathon: advanced