Keep it easy but also focus on good form. If you can increase your cadence without raising your heart rate, then give it a go.

Slowly adding time to your longer runs is the way forward. Keep the effort level down and continue to check in with your form.

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 nice and easy. Focus on good form & efficient running economy.

The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.

Pushing beyond that 2 hour barrier is a good mental win. Important to be fuelling and staying hydrated on these runs.

Some serious distance here so make sure you prepare well. Take fuel and water, make sure you are wearing the right clothing for the conditions. The longer the run, the more important preparation becomes.

Nice and easy!! Why 75 mins and not 60? To hit that training load target and ensure your plan is as consistent, week in week out as possible, to reduce that risk of injury.

It’s important to keep the easy runs easy. Focus on good running form and low heart rate.

Time to make sure your fuelling and hydration is on point. 30-60g of carbs per hour. The longer the run goes on the tougher it will get.

Try and keep it easy. It all depends on your current level. If slowly adding time to your long run the last 10-20 mins might be tough. Focus on good form.

Keep the long runs at a low effort level. Obviously the longer the time wears on the harder the run will become. Make sure you hydrate and take fuel with you.

This is a long time to be out running, so ensuring you have enough water and fuel is vital. Plot your route carefully.

All about time on feet. Don’t focus on pace. Instead keep that effort level down and concentrate on good running economy. Fuelling and hydration key too.

This is the sort of distance where fuelling is now a priority. You’ll also start to get tired legs, but unless there is any specific pain, keep going, you’ll be amazed how far you can run on tired legs.

All about time on feet. Don’t push the pace early on and ensure you are well hydrated and have fuel to take on at regular intervals.

Starting off slowly is a good way to approach running. Don’t worry about your pace here, run for 20 minutes and it’s job done.

You might find this actually feels tough as your legs will be tired. But that’s the idea. It’s supposed to clear out those waste products and speed up recovery. It can be better than a rest day sometimes.

Always nice to be involved in parkrun but some weeks it’s best to run it easy. Try not to get caught up and run too fast.

Sometimes a 30 minute shake out can help recovery or just give you some much needed head space. Keep it easy.

The only real mistake you can make here is going too fast. Try and pick a flat route as well. Hills will push that RPE too high.

Keep the effort level down on these easy runs and focus on good running mechanics.

Keep the effort level to around 3 or 4 on the RPE scale. Focus on good form and don’t get lazy. Often the best run of the week 😁