Running steadily for a long time

In the picture

1. 1Relaxed, steady stride: an even effort that can be kept going
2. 2Sports watch: shows pace and heart rate while running
3. 3Stopwatch: times each lap to check the pace stays even
4. 4Water bottle: drinking to replace fluid lost through sweat

Examples

• Jogging four laps of the track at the same pace, finishing with energy left
• Going for a 30-minute run three times a week and adding a few minutes each month

Quiz: Running steadily for a long time (Age 18)

1. 1

   During a long run, which sign tells you your pace is sustainable?

   • You can only say single words between breaths
   • You can hold a conversation while running
   • You are saving all your energy for a final sprint
2. 2

   What builds endurance best?

   • Running as fast as possible in every session
   • One very hard effort every few weeks
   • Regular training that increases gradually
3. 3

   What is the main idea of endurance running?

   • Holding a speed you can keep up for a long time
   • Running as fast as possible until you are exhausted
   • Alternating all-out sprints with long rests

The answers, each with its explanation, are in the app. This quiz is free there while the lesson is in the free week.