75 min Easy Aerobic Run
A 75 minute easy run for advanced runners, a longer aerobic day between the long run and quality sessions in half marathon and marathon training.
- Duration
- 1 h 15 min
- Distance
- 13.6 kmestimated
- Effort
- 79
- Level
- Advanced
- 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 Gentle jog, 10 min | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 2 | IntervalEndurance Even easy effort | 65 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
About this workout
Advanced runners often need a second longer run in the week beyond the long run itself. Seventy-five minutes of easy running adds aerobic volume, trains fat use and builds muscular endurance in the legs, without the recovery cost of a true long run.
Warm up with ten minutes of gentle jogging, then run 65 minutes at an even, easy effort in the middle of your easy heart rate range. Take a drink with you on warm days. The second half should feel the same as the first. If the heart rate drifts upward at the same pace, slow down slightly to keep the effort constant.
Use this once a week in the base phase or in marathon preparation. Runners coming from 45 to 60 minute easy runs should build up to it over a few weeks.
Tips
- Eat something light an hour or two before if you run it in the evening.
- Keep the pace easy even when you run with others.
- Split it into two loops so you can pick up water halfway.
Good forHalf marathonMarathon
Season phaseBaseBuild