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On the weekend pick either day, depending on other agendas. Keeping it flexible keeps you lucky. This run should be an endurance run. Bring down here to be able to run useless you can without doing injury, or wearing yourself out so much that you simply perform your two weekly runs. For me personally I started my long weekend run at 8km and increased it by around 10% each week. The goal should be to upward to around 2 hours worth of running to formulate your long use. Any longer than 2hrs and you will the recovery time is too much and painful. So the main point here is to remember it isn’t about pace its about endurance. Assume easy fairly a few of all don’t get injured. When can build up to running for two hours, make a difference the pace you can do a half marathon.
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