This workout is going to "raise the roof", by which I mean, raise your aerobic ceiling! There are numerous benefits to increasing your VO2max, including a larger stroke rate (the amount of blood your heart pumps with each beat) and increased blood plasma volume. This will help you maintain faster paces for longer, or more moderate paces with less effort!

These runs are designed to improve your aerobic base, which is the foundation of endurance. By running at an easy, conversational pace, you train your body to use oxygen more efficiently and enhance your overall stamina. Over time, this allows you to run faster and farther with less effort.

Long runs are the cornerstone of endurance training, designed to build your stamina, mental resilience, and aerobic capacity. These runs prepare your body and mind for the demands of race day by teaching you how to sustain effort over time.

Run at a comfortable, steady pace where you can hold a conversation without gasping for breath. Don’t worry about speed—focus on covering the distance and staying consistent.

Each long run is a step closer to achieving your race-day goals. Think of it as time spent preparing both your body and mind to handle the challenge ahead. Celebrate your progress with every mile!