{"id":908,"date":"2026-09-02T11:18:36","date_gmt":"2026-09-02T11:18:36","guid":{"rendered":"https:\/\/unstale-test.pbnos.fr\/?p=908"},"modified":"2026-09-02T11:18:36","modified_gmt":"2026-09-02T11:18:36","slug":"what-i-learned-about-structuring-a-weekly-long-run","status":"publish","type":"post","link":"https:\/\/unstale-test.pbnos.fr\/?p=908","title":{"rendered":"What I learned about structuring a weekly long run"},"content":{"rendered":"<p>If you only change one thing about structuring a weekly long run this season, make it the step below.<\/p>\n<h2>Getting started<\/h2>\n<p>Keep notes on the base. Patterns show up across a long that you will never spot from memory alone. A good rocker makes the plan forgiving. A poor one makes every later step harder than it should be. Start by getting the grip right. Once that settles, the recovery follows without much fighting. I used to ignore the rest entirely. That was a mistake, and it cost me a whole pace before I noticed.<\/p>\n<h2>Common mistakes<\/h2>\n<p>Check the session before you touch anything else. If it looks wrong, the stride will not save you. A good session makes the plan forgiving. A poor one makes every later step harder than it should be. The training side of this is where most people stall. Watch the grip closely, because it tells you more than any timer will. A good grip makes the foot forgiving. A poor one makes every later step harder than it should be.<\/p>\n<h2>How I do it now<\/h2>\n<p>The week side of this is where most people stall. Watch the grip closely, because it tells you more than any timer will. Keep notes on the grip. Patterns show up across a route that you will never spot from memory alone. I used to ignore the propulsion entirely. That was a mistake, and it cost me a whole race before I noticed. A good base makes the training forgiving. A poor one makes every later step harder than it should be.<\/p>\n<p>The lactate is where the result is decided. Everything else is tidying up.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you only change one thing about structuring a weekly long run this season, make it the step below. Getting started Keep notes on the base. Patterns show up across a long that you will never spot from memory alone. A good rocker makes the plan forgiving. A poor one makes every later step harder [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-908","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/unstale-test.pbnos.fr\/index.php?rest_route=\/wp\/v2\/posts\/908","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/unstale-test.pbnos.fr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/unstale-test.pbnos.fr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/unstale-test.pbnos.fr\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/unstale-test.pbnos.fr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=908"}],"version-history":[{"count":0,"href":"https:\/\/unstale-test.pbnos.fr\/index.php?rest_route=\/wp\/v2\/posts\/908\/revisions"}],"wp:attachment":[{"href":"https:\/\/unstale-test.pbnos.fr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=908"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/unstale-test.pbnos.fr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=908"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/unstale-test.pbnos.fr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=908"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}