Easy Run
Gentle, regenerative run at very comfortable pace. Maintain volume, promote recovery and mobilize without stress
Duration
30 minutes
Target pace
6:45-7:15/km
Estimated distance
4.2-4.4 km
Warm-up - 5 minutes
Gentle start: 7:00-7:30/km - Very comfortable, RPE 2-3. Gradual body activation
Easy Run - 20 minutes
Pace range: 6:45-7:15/km - RPE 3-4. Don't watch the clock, just gentle sensations
Conversation test: You should be able to speak in complete sentences throughout
Breathing: Nasal or nasal-mouth, relaxed and controlled
Cadence: 170-180 spm, light and fluid steps
Cool-down - 5 minutes
Gradual slowdown: 7:00-7:30/km to walking pace. Light stretching if time permits
Recovery Run Tips
- Effortless feel: This run should feel enjoyable and sustainable
- Form focus: Concentrate on running form rather than speed
- Listen to body: If something feels off, walk or stop
- Mental preparation: Use this time to prepare for upcoming harder sessions
- Simple pleasure: Enjoy the process and movement
Mental Check Phrase
"Could I maintain this pace for hours without getting agitated?"
If the answer is yes → you're in Easy pace territory.