60 min General Aerobic Run
A 60 minute run at the upper end of the easy zone, a step firmer than a recovery jog, to build aerobic endurance for 10k to marathon training.
- Duration
- 1 h
- Distance
- 11.1 kmestimated
- Effort
- 66
- Level
- Intermediate
- Focus zone
- Endurance
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upRecovery Jog to warm up | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 2 | IntervalEndurance Upper easy zone, steady | 50 min | 83-88% threshold pace72-79% HRmax76-82% FTP |
About this workout
Between a recovery jog and a tempo run sits the general aerobic run. It is run at the upper end of the easy zone, still conversational but with some purpose. For runners training five or more days a week it is the everyday session of the aerobic base.
Jog for ten minutes to warm up, then run 50 minutes at a steady easy effort toward the top of your easy heart rate range. You should be able to talk in short sentences, and your breathing should be deeper than on a recovery day but never labored. Hold the effort even on hills and in the last ten minutes.
Intermediate and advanced runners can run this one to three times a week. On the day after a hard workout, run it at the lower end of the range instead. In a heavy week, cut it to 45 minutes.
Tips
- Keep it below marathon effort, it is still an easy run.
- Take a drink on warm days, an hour is long enough to need it.
- Run it on a different route than your recovery runs to keep it fresh.
Good for10kHalf marathonMarathon
Season phaseBaseBuild