Fast-finish long run long

Later-race strength

Time~74m

Distance12.0 km

DifficultyModerate

Before week 7, use only if very fresh; otherwise choose a fully easy long run.

Route: Hills are welcome here, but CHECK THE DESCENT PROFILE before setting off, not just distance and pace. The week-2 long run carried 21.6 m/km — double what was prescribed — and put its steepest descent (~11%) at 8.9 km, which is where the lateral knee pain started. Steep downhill at the end of a long run is the single worst placement for it. Otherwise judge effort by grade-adjusted pace, not raw pace: on your usual terrain that is 10-15 s/km.

Calibrated by your 5K best effort (23:55 on 08-27, measured by Strava): easy 6:12–6:52 · long 6:02–6:37 /km — trust these over the printed bands.

Ground you knowwithin reach of 12.0 km

11.5 km · rolling, 10 m/km

steepest descent −26 m in km 10 · run once · best 5:30/km

Instructions

Run

18 km easy6:05–6:35 /km

Steady

22 km steady-fast5:25–5:40 /km

Work

31 km faster5:05–5:20 /km

Cooldown

41 km easy6:15–6:50 /km