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Long Run – 120 Mins

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120 Mins @ Easy Pace (RPE: 3-5)

2 hours is a long time to run and it’s likely it will get tough in the last 30 mins. So dig deep, focus on good form and keep going. You got this!

Keep this one nice and easy. Somewhere around 20km would be plenty in 2 hours. It’s important to maintain some of that endurance you built leading up to Paris.

simon-linklater

Coach Simon

FEEDBACK

6

ENJOYMENT

RPE

Watch says an ave of 5:23 mins / k.

PACE

Hard work. Due to time constraints I started off aiming to complete 1 hr. My main prob is that I have never run at a set pace, I just run as I feel. I started off running @ 5:40 k’s, which is around my marathon pace, however as soon as I stopped concentrating, my pace increased thru to 5:10, and it kept happening. I completed a loop of 11k’s in 60:30 (5.23 k’s), and had to stop, however I wouldn’t have been able to keep the pace up anyway.
Kevin Cobb
Well done Kevin. Slowing down is definitely a skill in it’s own right and it is important we do that as different physiological adaptations happen in lower heart rate zones, such as our body learns to use fat as a fuel source rather than carbohydrates which can help in the long run. My easy pace is anywhere between 5:12-5:30 per km. And that’s on a flat calm day. You might find running with others, if time allows will help slow you down. We normally long run on a Sunday at 8am if that ever works for you?
simon-linklater

Coach Simon