How fast does a long run have to be, what speed? Because each person has different abilities. so it cannot be defined as a page. But using the feeling of running comfortably, running and talking is called Conversational Speed. If you look at the heart zone, it is in Zone 2 or Endurance Zone. But if anyone has run a marathon before, when you know what the Marathon Pace is, let the speed run slower, approx. 45 seconds to 1 minute, like a marathon Finished at an average pace of 6.30 minutes/km, the pace of the workout was around 7.15-7.30 minutes/km, etc.
Long run…how long? If you’re competing in a 5K race, you should run at least 8-10 km long, a 10K run should be 12-15 km long, and if you’re running a 21K race, you should run around 25 km. You should run at least 30km, but no more than 35km, as your muscles take weeks to rest.
Speed control is usually a constant speed for the entire length of the run. Or he can run with a force divided in half (Negative Split), which runs in the first half slower than the second half, for example, intending to run 16 km today, running speed is 8.30 minutes / km, we might run the first 8 km at a pace of 8.45 min/km and back 8 km at a pace of 8.15 min/km or gradually increase the speed every 1-2 km from 8.45 min/km to 8.40, 8.35 , 8.30 to 8.15 minutes/km.
TARO RUN Save The Sea 1 “Run back…revive the sea” is still open for applications until September 30, 2022, before the event is held on November 20 at Sri Nakhon Khuean Khan Park, Samut Prakan Province. and help restore the sea with Enlife Foundation Follow more details at https://race.thai.run/TAROSaveTheSea1 and TARO NO FAT Facebook page