Long Slow Distance

One longer easy-pace session (RPE 3-4) to build endurance and volume. Keep it truly easy so it stays sustainable. Default 75 min; scale to your training level.

Grade inherited from the evidence blocks this routine implements. Duration is a starting point (do more or less); the app just tells you where you land against the evidence-based dose.

1
Easy Run (Zone 2)
10 min very easy warm-up
Start slower than goal pace.
2
Easy Run (Zone 2)
55 min continuous at easy Zone 2 pace
Cycling or Nordic walking are low-impact substitutes.
3
Brisk Walk
10 min walk cool-down
Refuel and hydrate afterward.

Find this in my week builder

Opens the builder on Cardio & Endurance, where you can select sessions and add them to your week.

Other qualifying routines in this focus area, under your active filters.