Cardio & conditioning
Long run with walk breaks
The Saturday run of our 10K and half marathon plans. Run it easy, no faster than your other runs, and keep each long run within about 10% of your longest run of the past month. The walk breaks are optional: in a randomised study, marathon runners who took them finished in about the same time, with less muscle discomfort. The player times 50 minutes in 5 rounds; the plan's phases set each week's time or distance, so add or drop rounds to match.
Warm-up
- Treadmill walking3 minBeginner · Quads, Calves, Glutes · 3D demoBrisk walk, then ease into the runHarder: Treadmill jogging
Long run
5 rounds
- Treadmill jogging9 minIntermediate · Quads, Calves, Glutes · 3D demoEasy: full sentences. 10K plan: 33 to 53 minutes in all (3 to 5 rounds); 58 and 64 in the 10-week option. Half marathon plan: 8 to 15.4 km, about 55 to 110 minutes (5 to 11 rounds)Easier: Treadmill walkingHarder: Sprint intervals
- Treadmill walking1 minBeginner · Quads, Calves, Glutes · 3D demoWalk break: drink if you need to, and take carbohydrate on runs longer than about an hour. Prefer to keep running? Jog through itHarder: Treadmill jogging
Cool-down
Stretches (optional)
- Wall calf stretch (gastrocnemius)30 s each sideBeginner · Calves · 3D demoEasier: Seated calf stretch with a towelHarder: Toes-tucked kneeling (toe squat)
- Soleus wall stretch30 s each sideBeginner · Calves · 3D demoEasier: Seated calf stretch with a towelHarder: Toes-tucked kneeling (toe squat)
- Half-kneeling hip flexor stretch30 s each sideBeginner · Quads, Glutes · 3D demoPad the kneeling kneeHarder: Couch stretch
Tips
- Go by time or by distance, whichever your plan uses, and never more than about 10% beyond your longest run of the past month.
- On runs longer than about an hour, practise taking 30 to 60 g of carbohydrate an hour, such as a sports drink or gels. That amount comes from guidance for athletes; we suggest it for beginners too, so race day holds no surprises.
- Don't over-drink. Weigh yourself before and after a long run: if you're heavier afterwards, you drank more than you sweated out.
- Confusion, a headache, being sick or unusual tiredness after drinking a lot on a long run can be low blood sodium: get medical help straight away.
- Plan a loop that passes home, a café or a bus stop, so you can stop if something hurts.
- Trails count. Take small steps downhill, where the knees work hardest, and tell someone your route on remote paths.
- Half marathon weeks 10 and 11: run the last 2 to 3 km at your race effort.
- Our marathon and Hyrox training plans use this run too, and their phases set each week's time or distance: 16 to 32 km in the marathon plan, stopping at 3 and a half hours, and 33 to 60 minutes in the Hyrox plan.
The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.
Part of these weekly plans
Follow the whole week: which session on which day, and how to progress.
Guides that recommend it
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40 minBeginner3 movesCardio machine, A wallQuestions people ask
How long does the long run with walk breaks take?
About 60 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.
What equipment do I need?
You need: Cardio machine, A wall. Each move links to its guide, where you can find an alternative if you are missing something.
Is it suitable for me?
It is written at intermediate level. 3 of its 6 moves have an easier option listed beside them; use them freely.
How do I make it easier or harder?
Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.