Stellar local endurance sport coaches, Kristen Lipscomb and Jon Booth of Pure Endurance Coaching www.ndurancecoach.com, will be providing all of us with some awesome workouts, motivation, recipes, and other tips and tricks for the month of February! Read on:👍
Long runs are the bread and butter of your run endurance training. The goal of most long runs is to develop your aerobic base. Perfect for winter months of training. One of the most common mistakes in running a long run is going TOO HARD! When you run too hard, you're stuck in the grey area of not really training your aerobic OR anaerobic systems. This means you won't benefit as much from the training time you're putting in or allow your body to recover as well for your higher intensity training sessions.
If you train by pace, your long run should be in zone 2, about 70-80% of your threshold pace (for example if your 30 min threshold run pace is 8:00/mile, your zone 2 pace would be 9:07-10:20/mile). If you train with heart rate, you should aim for 65-80% of your max heart rate. Another good way to judge your effort is a talk test -- you should be able to speak in full sentences and have a conversation during your long run. That's why some call it conversational pace! If you can't do that, slow down until you can. Slow down, save your extra energy for your hard Zone 4/Zone 5 days, and you might see a big jump in your fitness!
Like what you hear or have questions? Reach out to the coaches themselves at www.ndurancecoach.com