Long Base Run
Endurance building session
Total duration
2h 40min (160 min)
Structure
4 blocks of 40 minutes
Effort focus
Pace & RPE controlled
Block Structure (Repeat 4 times)
5 min activation: Walk/very easy jog Comfortable conversation pace
35 min steady run: "Can talk in phrases" zone Light effort, same as Thursday's fartlek
Suggested pace progression
Block 1
6:30-6:40 min/km
Block 2
6:20-6:30 min/km
Block 3
6:10-6:20 min/km
Block 4
Comfortable, but stay above 6:00 min/km
Nutrition Strategy
Wake up
Banana + tea + Holo Magnesium
Before start
Half energy bar or mini gel (15-20 min before)
During run
Gel every 45-50 min (optional if feeling fatigue)
Post-run
Gatorade + feast: toast + coffee + juice
Key points
- Don't watch HR live: Focus only on pace and effort sensation
- Body adaptation: Your body is learning to sustain these paces longer without crazy HR zones
- Good posture: Hydrate every 30 min + salt tablet or half banana if it's hot
- Mindset: Think of it as a long exploration walk with steady pace, not a test
- Variety: Change streets, music on/off to avoid monotony - go explorer mode