W13D5 - Easy Run
Zone 2 gentle run - activation without fatigue before Saturday's long run
Total duration
45 minutes
Target zone
Zone 2
Total distance
7.5-8 km
Warm-up
1 km warm-up: 6:40-6:20/km (Zone 1-2)
Joint mobility: Ankles, knees, hips - start very gentle to let body get into rhythm
Main Block
~38 minutes steady: 6:15-5:55/km (Solid Zone 2)
6 km estimated distance: Even pace, no effort - focus on fluidity
Technique focus: Short steps, good posture, relaxed shoulders
Cool-down
500-800m cool-down: Walk or very gentle jog
5-10 min stretching: Stretch calves, soleus + eccentric exercises (heel drops)
Recovery focus: Deep breathing to return to calm
Tips
- Avoid Z3 paces: Don't add fatigue before Saturday's long run
- Pay attention: Focus on sensations in feet and calves
- Weather preparation: If it's raining lightly, go out anyway - prepares you mentally for marathon weather
- Movement quality: Enjoy the movement and connect with the idea of running loose and light