25-35 Km Rolling emerald Tigoni long run скачать в хорошем качестве

25-35 Km Rolling emerald Tigoni long run

This 24–35 km long run along the Tigoni–Limuru corridor is a terrain-specific endurance session designed to closely mimic the demands of the Kilimanjaro Marathon. The run opens with a sustained 10 km climb at an average gradient of 3.6%, building aerobic strength, climbing economy, and fatigue resistance. This is followed by approximately 10 km of moderately rolling terrain, allowing the athlete to stabilize rhythm, manage effort, and practice efficient pace control under accumulated load. The final 10 km features a controlled downhill descent at a similar 3.6% gradient, targeting eccentric strength, neuromuscular resilience, and late-race speed execution. With a total elevation gain and loss of ~550 m each and an average pace of 3:30 min/km, the session develops marathon-specific strength, durability, and confidence for hilly championship-style courses.