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Increasedthelongrun,anywherefromkmtokm(thiswaspartlyinpreparationformyWingsforLiferace)TableTotaltimeaandmilelongrunwouldtakefor commonlongrunpaces.Finishtherunwithxmsetsof“strides”,acceleratingfromeasypacetowhatfeelslikeyour5kmracepace,focusedonmaintaininggood formminuteseasywarm-upmilesat“tempo”effortonahillyrouteminuteseasycool-down3hrsminsThepointhereisthattherehastobeadelicatebalance betweenoptimalaerobicdevelopmentandavoidingsignificantstructuraldamageHansonsbuildstoalongruncappedatmi/kmmilelongslowrunAddedmileage fromthestart,averagingaboutkm(mi)perweekmin/milehrsminshrsminsTheadvancedprogrambuildstokm/51mi,startingfromkm/17mi