First Long Run 60 min With Walk and Drink Breaks
A 60 minute first long run for beginners, with a one minute walk and drink break after every 15 minutes of easy running.
- Duration
- 1 h
- Distance
- 10.6 kmestimated
- Effort
- 61
- Level
- Beginner
- 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 Very easy first 10 min | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 3 ×Repeat these steps | |||
| 2.1 | IntervalEndurance Easy 15 min, conversational | 15 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 2.2 | RecoveryRecovery Walk 1 min and drink | 1 min | 45-62% threshold pace55-68% HRmax35-55% FTP |
| 3 | Cool-downRecovery Easy jog to finish | 2 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
The weekly long run teaches the body to keep going. Over the months it strengthens the heart, adds capillaries and mitochondria in the leg muscles and makes tendons and bones more durable. For beginners, an hour on your feet is a meaningful first long run, and planned breaks make it manageable.
Start with ten minutes of very easy jogging. Then run 15 minutes at an easy, conversational pace and walk for one minute while you drink, three times. Finish with two minutes of easy jogging. Take the walk breaks from the start, before you feel tired, since they also build the habit of drinking on long runs. Run slower than on your shorter runs, because the duration is the challenge today.
Build up to this run from 40 or 45 minutes, adding five to ten minutes every week or two. Once it feels comfortable, drop one walk break, then run the hour continuously, or move on to a 75 minute long run.
Tips
- Carry a small bottle or plan a loop past a water fountain.
- Keep the first ten minutes slower than feels necessary.
- Walk briskly in the breaks and start running again before you stiffen up.
Good for10kHalf marathonGeneral fitness
Season phaseBaseAny time