40-minute Overdistance (OD) run at level 1 intensity. Level 1 intensity = 60-70% of your max. heart rate.
TODAY, DO AN OVERDISTANCE (OD) RUN FOR 40 MINUTES AT LEVEL 1 INTENSITY: This will be your long run for the week. Ideal places for these types of runs are on trails or dirt roads. The softer surface will reduce the stress. Avoid concrete if you can, asphalt is better because it is a slightly softer surface.
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