75-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 75 MINUTES AT LEVEL 1 INTENSITY. This is the longest run of your training program. You should feel tired at the end, but not exhausted. Try to find a trail to do this run. Congratulate yourself on the great progress you have made these last 9 weeks. P.S. Don't forget tempo speed bursts, they should be getting faster.
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