cardio · running shoes
Long Run
The single most important weekly session for endurance.
1 × 60–120 min easy 90 minrest 0s
Equipment
running shoes
Rest
0s between sets
Primary muscles
cardiovascular, legs
Also works
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How to do it
- Run 60–120 minutes at Zone 2 conversational pace.
- Fuel on the go once past 75 minutes — 30–60g carbs per hour.
- Drink to thirst. Add electrolytes on hot days or runs over 90 minutes.
- The long run makes up 20–30% of your weekly mileage.
Form cues
- ✓Comfortable, sustainable pace
- ✓Even effort start to finish
- ✓Practice race fueling
Common mistakes
- ✗Running the long run too fast
- ✗Jumping mileage more than 10% per week
Progressions
- 45 min → 60 min → 90 min → 2 hours (peak)