Run 6-10 miles depending on your fitness level at a moderate pace. Tomorrow plan to ruck ~5 miles at as fast a pace as you can walk.
Today, I’m going to go for an eight mile run as whatever pace I’d like and is comfortable. I’m not stressing time, today, but, instead, time on your feet and distance. Even if it’s 9:30 min./mile That’s OK because you’ll log the distance. The ability to metabolize fat over distance is the undercurrent of endurance work, not your ability to intake and expend sugar rapidly. So, eat a banana or something before you take, like ten minutes out, and just take off – listen to music, a book – whatever works. It’ll get harder as time goes and that’s where you’ll tap into both your fat stores and mental resilience.