Long Run
Cardio & Conditioning · full · intermediate
Start
FinishHow to do it
Run continuously for 60 to 120 minutes at a pace slow enough that you could hold a full conversation, taking water and carbohydrate from about 60 minutes onward.
Muscles worked
Primary: full · Also works: quads, hamstrings, calves, glutes
Equipment
No equipment
Common mistakes
- Running it at tempo pace, which wrecks the following week's quality sessions for no extra aerobic benefit
- Jumping the distance up by more than about ten percent from last week's long run
- Going out with no fluid or fuel past the hour mark and finishing hollow
Variations
- Progression long run finishing the last 20 minutes faster
- Long run with the final 10 minutes at goal race pace
- Split as two shorter runs the same day while building
Can't do this one? Swap it for
Take care: ABROFIT automatically removes this movement for anyone who has flagged a knee problem. If that's you, use one of the swaps above and speak to a physio before loading it.
Related exercises
- Burpeefull
- Jumping Jackfull
- Sun Salutation (Surya Namaskar)full
- World's Greatest Stretchfull
- Shadow Boxing — Combinationsfull
- Heavy Bag Roundsfull
Not sure how heavy to go on this?
ABROFIT reads your logged sets and tells you the working weight for today — it adds load when you earn it, backs off when you stall, and eases it on a bad night's sleep.
Try ABROFIT free