Long Run
Scenic Long Cruise
Long steady scenic cruise
Main set: 4 × (8 min @ 70% + 2 min @ 30%) · 5 min @ 80%
The workout
| Block | What to run | Cue |
|---|---|---|
| Warm-up | 5 min @ 30% + 2 min @ 40% + 20 s @ 50% + 40 s @ 30% + 20 s @ 50% + 40 s @ 30% + 1 min rest | Easy flow, gentle build, two short pickups, then settle before the main |
| Scenic cruise | 4 × (8 min @ 70% + 2 min @ 30%) | Steady, relaxed |
| Focus push | 5 min @ 80% | Calm lift |
| Cool-down | 6 min @ 30% | Light finish |
How each effort should feel
Efforts are a percentage of your all-out effort, set by feel (RPE), not by pace. From Fartlek's effort guide:
- 30% Very easy. Walking pace or the gentlest jog.
- 40% Easy. Relaxed jog, easy to chat.
- 50% Comfortable. Easy running, full sentences.
- 70% Moderately hard. Short sentences only.
- 80% Hard. A few words at a time.
Pete's tip
Patient rhythm like moving meditation. Let terrain nudge rhythm not effort, finish calm, tall, and even.
Pete, Fartlek's AI coach
What it trains
Endurance. Extend your distance and aerobic capacity.