Long Runs

Use this form to submit your results from the workout we just performed. Please remember that the workout included a warm up, dynamic warm up, main set, dynamic cool down and cool down. We only need data from the main set portion.

Long Runs - Sat morning

Test Objective: running your long runs is a tricky proposition.  Too many want to run them harder to get ready for a faster race.  But how hard is too hard!

Workout Details:

Warmup:  easy running + few minutes of dynamic warm-up;

Main set: Long run at your prescribed paces

Cool-down:  easy running + dynamic stretching + core.



E.g. 12
E.g. 1:25:00
Please give us a number based on the Rate of Perceived Effort (RPE) scale. *see chart below

*RPE Scale:

  • 1-3 = little to no effort
  • 4 = light - warm up and cool down
  • 5 = light - warm up and cool down
  • 6 = maintenance day - conversational
  • 7 = maintenance day - conversational
  • 8 = threshold/speed days - challenging
  • 9 = threshold/speed days - challenging
  • 10 = Very Hard - Almost never used

What were your lap times?

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