An important part of improving your base conditioning is the long, easy sessions. Bring a friend along to help maintain the famous talking pace.

Slow, long sessions are among the most crucial building blocks for solid base conditioning and a well-planned training week. Without an aerobic foundation, it’s challenging to fully benefit from the tougher workouts. The key is to keep the pace low enough.

A simple guideline is that you should be able to hold a comfortable conversation throughout the session. This makes it ideal to do this workout with a training partner, making the hours in the woods both more enjoyable and easier to maintain the right intensity.

Also Read – RUNNING TRAINING: Equal time intervals – train to maintain a steady pace

Session facts

Training effect

Low-intensity sessions build strong base conditioning, improve the body’s fat burning, and allow for longer training sessions without exhausting the muscles. Long runs are essential for recovery and to feel fresh for high-intensity workouts.

Warm-up: 25 min

• 15 minutes of jogging
• 10 minutes of strides and running drills

Main Part: 60-145 min

• Run at a comfortable pace and adjust the length of the session according to your preference
• Focus on being able to talk during the session; feel free to bring a friend

Cooldown: 10 min

• Slow down the pace for the last 10 minutes and finish with stretching and a quick recovery snack (protein + carbohydrates)

Read More – ROLLER SKI TRAINING: Standard session on SkiErg

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