Training Plan for Day 13

Duration: ~1.5-2 hours

Heart Rate Zone: Zone 2 (60-70% of maximum heart rate)

Plan:

1. Warm-Up (10 minutes):

   • Brisk walk or light jog to prepare your muscles and gradually increase your heart rate.

2. Main Run (18km ~ 11 miles):

   • Maintain a steady, conversational pace.

   • Focus on steady breathing and a comfortable stride.

   • Break the run into manageable segments if needed. For example, run for 4 kilometers (~2.4 miles), then take a short walk break before continuing.

3. Hydration:

   • Carry water and take small sips throughout the run.

   • Stay hydrated to maintain energy and performance.

4. Cool-Down (10 minutes):

   • Gradually slow down to a brisk walk.

   • Allow your heart rate to return to normal.

5. Stretching:

   • Gentle stretching post-run focusing on calves, hamstrings, quads, and hip flexors.

   • Hold each stretch for 20-30 seconds.

Notes:

• Keep the pace steady and comfortable.

• Listen to your body and adjust the pace if needed.

• Use this long run to build your aerobic base and get comfortable with longer distances.

Enjoy your 18km run, and remember, each step brings you closer to your 50K goal!

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