Come along for a 26km (16-mile) progressive long run… The aim was straightforward: gradually lift the average pace every 5km. Here’s how the session was structured: • 5km easy • 5km @ 4:30/km • 5km @ 4:25/km • 5km @ 4:10/km • 5km @ 4:00/km • 1km easy The final block was originally planned as a full 5km easy, but a slightly later start (and family commitments waiting at home) meant cutting that last section short. I also took a couple of brief walking breaks along the way. Plenty of quality miles
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Run On by Jamie Bower
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Mar 7, 2023
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The weekly long run lands on a Saturday and is arguably my favourite run of the week - mainly because there’s generally no real rush to get back home, showered, ready for work / school / nursery, and straight back out the door. Life is a touch slower, a touch, for that little extra time on a Saturday morning, meaning I can enjoy feeling the miles tick by and follow up with a slightly less hectic post-run routine. 22km in the bank this morning - the heatwave made for tough work over the final 7km
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beau’s run. jamie’s follow up and goal. sidey’s crowd work. lights out | Swoop Luke
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The goal was simple - run easy for 3 hours (06:00-09:00). This was all about time on feet not breaking records (although I’m sure my longest treadmill run before this was 1:45, so I’ve broken one record at least 😊)… getting used to prolonged movement as I get ready to kick off my Paris Marathon training. Pace 10km/h (6:00/km). P.s. I’m not sure why km 14 sounded so sad - I promise I was enjoying myself 😅 | Jamies.Running
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