60 min Steady State Run
One hour of steady running at the lower end of tempo effort, a long aerobic session for marathon runners with a high weekly volume.
- Duration
- 1 h 20 min
- Distance
- 15.4 kmestimated
- Effort
- 100
- Level
- Advanced
- Focus zone
- Tempo
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-upEndurance Easy jog | 10 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 2 | IntervalTempo Steady, could still talk | 60 min | 87-91% threshold pace77-83% HRmax81-85% FTP |
| 3 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
A steady state run sits between easy running and a classic tempo. You run for an hour at the low end of the tempo zone, a little slower than marathon pace for many runners. Breathing is deeper than on an easy run, yet you could talk in short sentences throughout.
This session builds aerobic capacity and fat use at a pace that still matters for the marathon. Because the intensity is moderate, you can hold it for a long time without the recovery cost of threshold work. The challenge is to keep the pace from drifting up when you feel good early.
It suits experienced marathon runners running 50 km or more per week. Place it in the base or early build phase, every 7 to 10 days. Newer runners can start with 30 to 40 minutes at this effort.
Tips
- Your heart rate should rise only slowly in the last 20 minutes.
- A training partner helps, since talking keeps the pace in check.
- Drink on the go when it is warm.
Good forMarathonHalf marathon
Season phaseBaseBuild