W14D6 - Easy Run
Gentle run to recover from Tuesday's threshold. Loosen legs and reconnect with natural breathing
Duration
30 minutes
Target pace
6:30-6:45/km
Estimated distance
4.4-4.6 km
Easy Run - 30 minutes
Target pace: 6:30-6:45/km
Heart rate: Zone 2 (110-129 bpm)
Cool-down - 5-10 minutes
Very gentle walk: Heart rate below 110 bpm
Tips for This Run
- Choose a flat, quiet route: Like the southern area you know well
- Don't watch the clock so much: Use your sensations. If you feel good, you can run a bit looser. If you're tired, slow down without guilt
- Heart rate discipline: If HR goes above 129 bpm, slow down even if it feels too slow
- Mental reset: Use this run to return to physical and mental center
- Stretch well at the end: Take advantage to stretch properly after finishing
Remember
These types of runs don't make you faster, but they do make you stronger.
Recovery is also training.