Church of the Sunday Long Run with Lindahls - Workout

Every Sunday, we host a community long run open to all. This weekend’s Church of the Long Run in London features a tempo session through the city’s parks, with routes covering 10 km (6 miles) and 20 km (12 miles). We’ll also be joined by Lindahls Protein, who’ll be offering FREE post-run protein drink samples at the Trackhouse.

Workout Overview
This tempo session is designed around your goal marathon pace.

Option 1: 20k (12 miles) Total
- Warmup: 5k Easy
- 2 × 4km at Tempo / Marathon Pace off 1km easy recovery jog
- Cooldown: 5k Easy

Option 2: 10k (6 miles) Total
Warmup: 3k Easy
1 × 4km at Tempo / Marathon Pace
Cooldown: 3k Easy

Location & Time
- Meet at the London Trackhouse for 9:00AM.
- We leave the Trackhouse at 9:30AM, jog down to Portman Square for a group warmup.
- Bag drop, changing will be available.
- These meet-ups are free and open to runners of all abilities.

Pacers
- Pace groups will be based off marathon times from 2h45 to 5h00.
- The distance option offers many opportunities to lengthen or shorten your miles.

Fuelling
- We will have coffee, bananas and water available.
- Post-run, Lindahls Protein will be sampling four delicious flavours from their range.

Full breakdown of the route will be published on our London Strava club page. We are asking all runners joining us for the first time to fill out this run club waiver before arriving.