90 min Aerobic Long Run
A steady 90 minute long run in the easy aerobic zone for intermediate runners in 10k, half marathon and early marathon training.
- Duration
- 1 h 30 min
- Distance
- 16.4 kmestimated
- Effort
- 96
- 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 Very easy start | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 2 | IntervalEndurance Easy aerobic, steady effort | 80 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
About this workout
A 90 minute long run is a core session in half marathon training and a regular weekend run in the early weeks of a marathon plan. It extends the aerobic base, trains the body to use fat as fuel and builds the durability you need late in a race.
Start with ten minutes of very easy running, then hold an easy aerobic effort for 80 minutes. Breathing should stay relaxed and conversation possible. On rolling courses, keep the heart rate steady and accept a slower pace uphill. Drink every 20 to 30 minutes, and if you plan to use gels in races, take one after about 45 minutes.
Intermediate runners can run this nearly every weekend. Drop back to 60 or 75 minutes every third or fourth week to absorb the training.
Tips
- Hold the same effort in the last 20 minutes as in the first.
- Practice taking a drink without stopping.
- Wear the shoes you plan to race in at least every other week.
Good for10kHalf marathonMarathon
Season phaseBaseBuild