Long Slow Distance (LSD)
Build strength and endurance
The purpose of the the long slow distance run is to acclimate your body to being in motion for longer than it normally would be. Run slow. A 12:00 or 13:00min/mile pace is 100% allowed. Stick to flatland as much as possible. Hotshot crews will regularly run 8+ miles during their Long Slow Distance runs, so you should be shooting for similar mileage. A good rule of thumb is not to increase the distance of your LSD runs by more than a mile at a time.