they're running

12 seconds per kilometer slower than on the endurance spine run.

But what happens, and this is where the fatigue resistance comes in in the long run or temporal flow, is when they get to say 70 minutes or so structurally, their body will be tiring a little bit not a lot it's just a little prod a little stimulus there and they should finish that and feel okay and the other thing with the structural runs is because they're a bit slower you find that people recover better coming back around into the following week as well And then when they do the 90-minute tempo, what will happen is when they get to 60, they'll still be feeling probably even more comfortable after the 80.

And then when they get to 80 minutes, they'll be okay.

But then that fatigue will come in again in the final 10 minutes in the 90-minute tempo.

And that's what we're building up is that fatigue resistance in the long run.

with that and then what you can do is you can cycle those back round again.

It's a very efficient way of, well, training endurance.