id: run.long
name: Long Run
sport: run
type: long
category: endurance

params:
  duration:
    type: int
    required: true
    default: 90
    min: 45
    max: 240
    description: Duration in minutes

structure:
  main:
    - type: work
      name: Long Run
      duration: "${duration}min"
      pace: "${paces.long}"
      intensity: Zone 2

humanReadable: |
  LONG RUN - ${duration} minutes

  Steady, comfortable pace throughout.
  Pace: ${paces.long}

  Stay in Zone 2. Practice your race nutrition
  if running over 90 minutes.

  Focus on:
  - Consistent effort
  - Good form even when tired
  - Hydration and fueling

estimatedDuration: "${duration}"
targetZone: Z2
rpe: "5-6"
notes: Build aerobic endurance and mental toughness