Easy and Long Runs

Easy runs and long runs support aerobic endurance. Keep these efforts conversational, build distance gradually, and adjust the session to your current training and recovery.

Browse 13 sessions

Find a workout

4 Mile Easy RunConversational pace.4 miles 5 Mile Easy RunConversational pace.5 miles 6 Mile Easy RunConversational pace.6 miles 7 Mile Long RunBase endurance.7 miles 8 Mile Long RunBase endurance.8 miles 9 Mile Long RunBase endurance.9 miles 10 Mile Long RunBase endurance.10 miles 11 Mile Long RunBase endurance.11 miles 12 Mile Long RunBase endurance.12 miles 13 Mile Long RunHalf Marathon distance.13 miles 14 Mile Long RunMarathon prep.14 miles 15 Mile Long RunMarathon prep.15 miles 11 Mile Hotspot Long RunLong + 1/2mi fast.11 miles

Choose a pace that suits you

Session paces are personalized using your recent 5K time. Estimate yours with the 5K pace calculator, and build your training gradually.