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Long easy run

Go the distance · Running · 50 min

The long run is the heart of endurance. Kept genuinely easy, it teaches your body to go further — and it's where distance is really built.

How to do it

Run at an easy, chatty pace throughout — slower than feels natural is usually right. Walk breaks are completely fair game.

The session

50 minutes total
Easy Moderate
  1. Warm-up 5 min · easy Walk then ease into the jog.
  2. The long run 40 min · moderate Easy, sustainable, conversational.
  3. Cool-down 5 min · easy Wind down to a walk.

Good to know

Effort over pace: on the long run, easy is the whole point. Add about 10% to it each week and don't rush the build.