Friday, July 17 · Build · Week 10
Long Run — 58 min
Run3.7 mi· 58 min· Z1–Z2
The workout
Long Run (walk/run) — 58 min. Pattern: 5 min run / 1 min walk. Absolutely conversational — if breathing is labored, walk more. Nutrition: try 1 gel at 30-min mark if session exceeds 40 min.
Targets
Run pace: 13:00–14:30/mi (4 min run / 1 min walk). HR: Z1–Z2 max.
Cues
Gradual transition to continuous running — no rush.