{"type":"rich","version":"1.0","provider_name":"Transistor","provider_url":"https://transistor.fm","author_name":"Down - A Comrades Marathon Podcast","title":"How Many Long Runs Do You REALLY Need for Comrades?","html":"<iframe width=\"100%\" height=\"180\" frameborder=\"no\" scrolling=\"no\" seamless src=\"https://share.transistor.fm/e/e76ce8db\"></iframe>","width":"100%","height":180,"duration":1477,"description":"Doing “all the long runs” for Comrades? Stop. Shona & Lindsey break down the real purpose of long runs, why 3 max is enough, what distance your longest one should be, and how “too hard” training runs can wreck your March consistency.","thumbnail_url":"https://img.transistorcdn.com/n8PLNhC1-V8DUIlmCBHvKCtF27Xw0SRBOaPZqhCIcp8/rs:fill:0:0:1/w:400/h:400/q:60/mb:500000/aHR0cHM6Ly9pbWct/dXBsb2FkLXByb2R1/Y3Rpb24udHJhbnNp/c3Rvci5mbS9mM2Q5/NmQwYjYzMzViNzAx/MGU1MjZlYmI3ZTA1/OGUwYS5wbmc.webp","thumbnail_width":300,"thumbnail_height":300}