The session
Total distance
6.00 km
Est. duration
~38:00
Structure
1 block(1 rep)
Phases
Work
Long run · 6,000m
6:20 /km
How to run it
Run 6 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.