9:41

Workout

S

Sun · Week 3 · Development

1h 25 Long Run · Steady Finish

Time

1h 25

Main set

Zone 3

Effort

RPE ~4

Structure

  • Z2 Endurance
  • Z3 Tempo
  1. Easy69 min

    5:52–6:22 /km · Z2 · 146–153 bpm

  2. Last 3 km @ steady3 km

    5:23–5:38 /km · Z3 · 155–162 bpm

Coach

Keep the first two-thirds easy so the steady finish feels controlled. The goal is finishing strong, not finishing fast.

Fuel

Fuel this session

Recommended · 1h 25 session

Carbs

25g/h

Fluid

450ml/h

Sodium

250mg/h

About two-thirds of race-day intake (41g/h), enough to keep the session's quality. Rehearse full race fuelling on a couple of long runs before race day.

  1. Before Your usual meal 2–3 h before, or a light carb snack 1 h before. No carb-loading
  2. During 1 gel (~25 g) or sports drink around the halfway point, sip 110 ml every 15 min
  3. After A normal meal with carbs and ~20–25 g protein within 1–2 h

For 61 kg · ~18 °C

Adapt your plan

I can't do itMove it to Thu, a free training day
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Rebalance my planRebuild the weeks ahead from what you did
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