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: This program is designed so that your longer runs are on the weekends. You may elect to change days but keep in mind that a hard/easy pattern is the best plan. After a hard or longer day, make sure the next day or two are fairly easy. Improvements in fitness come from doing he right kinds of training combined with getting enough rest.
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