READY SET GO

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RUN 4:
MAP MAKER
YOU'VE ALREADY PLAYED WITH PACE AND DISTANCE. BUT NOW IT'S TIME TO GO LONG–WHATEVER THAT MEANS TO YOU.

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WHAT TO EXPECT This workout is designed to introduce you to the Long Run without getting intimidated by the distance. Stay positive, be creative and then go crush it.

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WORKOUT Running is an art. And today, you're the artist. Your main goal is to go longer (or farther) than ever before. Take your mind off the miles by using the Nike+ Running App to design a creative route, turning your first Long Run into a masterpiece to share with friends.

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TIP Keep your route design simple. Think of ways to take advantage of the city blocks, trails, or open spaces that you'll encounter on your run. And don't forget to factor in the distance it will take you to complete your artwork by foot--the goal is to complete your design without hitting a wall (or not taking it to the finish line). The pace should feel comfortable, similar to the previous run. Longer doesn't mean faster or harder, it just means longer.