55-minute Overdistance (OD) run at level 1 intensity. Level 1 intensity = 60-70% of your max. heart rate.
TODAY, DO A 55-MINUTE OVERDISTANCE (OD) RUN AT LEVEL 1 INTENSITY. Your long run will continue to increase to get you ready for the demands of running 10k. Don't worry if you're not running for at least 6 miles, as long as you can run 60-70% of your planned event distance, you'll have no trouble completing the event. Remember your tempo speed bursts every 15 minutes.
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