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» 100-Days to a Marathon
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Day 002 - Overdistance (OD) training

45-minute Overdistance (OD) run at level 1 intensity. Level 1 intensity = 60-70% of your max. heart rate.        Training via ActiveMail

TODAY, DO AN OVERDISTANCE (OD) RUN FOR 45 MINUTES AT LEVEL 1 INTENSITY. Overdistance sessions are the foundation of the SERIOUS system. They are longer duration, lower intensity sessions which encourage the development of a strong aerobic system and enhance the body's ability to burn fats as a fuel source. The key to OD training is that you make it fun and particularly easy. Remember the level 1 intensity is "conversation" pace. You should be able to talk while doing OD training. Use your HR to determine if you should walk or run a particular workout. If you can keep your HR in the appropriate zone by walking, then you should walk. Some workouts you may walk and run depending on the required level of intensity.