What is LSD?

LSD stands for Long Slow Distance (not the other thing 😄). It's a foundational training method where you run longer distances at an easy, conversational pace.

The Philosophy

The idea is simple: run far, run slow, build endurance. LSD runs are typically:

• 60-90+ minutes in duration
• Run at 60-70% of max heart rate
• Pace where you can hold a conversation
• Done once per week for most runners

Why LSD Works

Physiological Benefits

• 🫀 Increases capillary density
• 💪 Builds mitochondria in muscle cells
• 🔥 Teaches body to burn fat as fuel
• 🩸 Improves oxygen delivery efficiency

Mental Benefits

• 🧠 Builds mental toughness
• ⏰ Teaches patience and pacing
• 🎯 Prepares you for race-day duration

How Slow is "Slow"?

Many runners go too fast on LSD runs! A good rule of thumb:

Sample LSD Progression

Common Mistakes

1. Going too fast - The biggest mistake! Slow down.
2. Skipping LSD - It's not glamorous but it's essential
3. Adding LSD too quickly - Increase by 10-15 minutes max per week
4. Not fueling properly - Bring water/gels for runs over 90 min

The magic of LSD is in its simplicity. Just put one foot in front of the other, keep your heart rate low, and watch your endurance transform.