While it is common knowledge that your training demands must specifically adapt your body systems to the target event intensity and duration what is often forgotten is the benefit of the long slow run (paddle or bike for that matter) as a preparatory building block.

In running LSD (long slow distance) means running at a moderate pace, typically around 70% of your VO2 Max which roughly equates to about 80% of your maximum heart rate. Yes, this means your aerobic zone. There are specific systemic benefits to be had by taking your foot off the pedal and enjoying the view by training this way:

• improved cardiovascular and thermoregulatory function
• improved mitochondrial energy production
• increased oxidative capacity of skeletal muscle and
• increased utilization as fat for fuel

Another often overlooked benefit is the opportunity to allow your body to recover and adapt from the heavy hitting intervals,hill and temp work and race days. The mental holiday from intensity has an enormous positive boost; when was the last time you decided to go for a long run sans AA-type OCD fixations and relaxed and enjoyed the trail?

Through using moderation by running slower (LSD) and allowing more time for rest between runs, runners can reduce their stress level to the point where their bodies can handle it, and they can reach their goals without injury and without being overly tired. In doing this, they can develop a good base that will allow them to do speed training in a systematic and safe way.

So what constitutes a reasonable accommodation of LSD in your program? As a rule of thumb, allowing 1-2 sessions per week; for your target race distance or longer or around 30-120 minutes at run at 70%VO2max or 80% max.HR. should do the trick.