30-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 30 MINUTES AT LEVEL 1 INTENSITY: Overdistance sessions are the foundation of the SERIOUS system. They are longer duration, lower intensity sessions which encourage the development of a strong aerobic system and enhance the bodies ability to burn fats as a fuel source. The key to OD training is that you make it fun and particularly easy. Remember the level 1 intensity is "conversation" pace, you should be able to talk while doing OD training.
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