" Run 15,000 meters "
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Scaling:
This is a long run. Reduce the distance as needed, but keep it in the slow, long-distance domain. Intermediate athletes should pick a distance that will take 40-50 minutes to complete. Beginners should run/jog for 30-40 minutes.
Intermediate Option
Run 10,000 meters
Beginner Option
Run 5,000 meters