Long slow run!

Focus this week is on the long run.
If you're training for a race (that's not an ultra) aim to run as long as the target time for that race.
Take it easy. If you train to heart rate or pace zones then stay down in zone 2.
If you run to perceived effort then you'll be certain to run too fast.
This really should be a jog, aim to go as slow as you can while maintaining a running motion.
If you're doing an ultra this week that you're running not racing then that's perfect (grand tour of skiddaw here I come)

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