25-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 25 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. OD sessions and how to do them are described in detail in advanced training books for endurance athletes.
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