Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Introduction:Welcome back to our Back2Basics program! Today’s workout is designed for our intermediate runners who are ready to tackle a longer run. We're focusing on a steady, extended effort today—either a 5-mile run or a 50-minute session, depending on your preference. This type of run is crucial for building endurance and mental stamina.Warm-Up:Dynamic StretchesWalk for 5 minutesStrides x 4 (30/30)1-minute recoveryWorkout: 5 Miles or 50 Minutes Easy RunThe goal today is to maintain a steady, comfortable pace (RPE 3-4) throughout the run. This should feel like you can maintain this effort comfortably without overexerting yourself.Focus on maintaining a consistent pace, paying attention to your breathing and form. This isn't about speed; it's about finding a sustainable rhythm and sticking with it.If you're running by time (50 minutes), don't worry about the distance covered. Focus on maintaining a consistent effort throughout the duration.Cool-Down:Walk for 5 minutesStatic StretchesToday, we willtalk about the importance of pacing, form, biomechanics, posture and gear during longer runs. Fantastic work today! Long runs are a cornerstone of building endurance and are essential for your progression as a runner. Make sure to hydrate well, refuel with a balanced meal, and give yourself a good rest. You’ve earned it!We love hearing about your runs! Share your route, your experience, and how you felt during today’s workout on our community page. Let’s keep each other motivated and moving forward!

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