W11/D6- Long Run w/40 second efforts

Pre-Run- you know the drill by now; take notes; eat a good meal; and post run, be sure to add notes about your experience. The Workout- Preferably on terrain similar to your race course; however, do what you can with what you have and know that treadmill or road is fine too. Beginner- 3:00-3:20 hours of continuous aerobic running for the first 60 minutes, then you will do 10x40 second efforts. This is a fartlek style workout, so keep running after each effort and take as much recovery time as you need before beginning the next one. Eat and drink consistently throughout the run. After the efforts continue running aerobically until you finish your allotted run time. Intermediate- 3:10-3:30 hours. Run for 60 minutes then begin the fartleks. You will do 12x40 seconds and take as much time as you need to rest after each one. Fuel throughout your run and pay attention to your energy level toward the end of the run. Advanced- 3:30-3:50 hours. Start with 60 minutes aerobic running+ 14x40 seconds w/true recovery after each effort and then finish remaining time running aerobically. EVERYONE- This is a solid effort on your feet, so power hike as needed; the goal is to move steadily and allow your body and mind to get used to enduring for several continuous hours. The fartlek in the middle allows you to stay engaged with your run, so have fun with that part. Eat and drink strong!