W15D6 - Easy Run
Post-gym activation and prep for Sunday's long run. Gentle pace, conversational effort, focus on movement quality
Duration
30 minutes
Target pace
6:30-6:45/km
Estimated distance
4.3-4.6 km
Warm-up - 5 minutes
Gentle start: 6:50-7:00/km - Very soft, just moving. Especially important post-leg day
Continuous Jog - 25 minutes
Main pace: 6:30-6:45/km - Conversational effort, don't rush. Listen to your body
Post-gym feel: Some stiffness is normal after leg day. Focus on loose, fluid movement
Mental approach: This is active recovery and preparation for Sunday's long run
Music pace: Perfect for calm music, don't watch the clock too much
Cool-down - 5-10 minutes
Gradual slowdown: Walk and gentle stretching. Lower heart rate progressively
Mobility work: 5-10 min stretching as always, focus on legs after gym session
Post-Gym Recovery Tips
- Normal stiffness: Expect some leg heaviness and DOMS from Friday's gym session
- Hydration focus: Drink more than usual after leg training
- Fuel smart: Include protein + carbs (banana with peanut butter + milk)
- Cold therapy: Consider ice on quads/thighs if you feel overloaded
- Mobility work: Do ankle and hip mobility the night before or morning of
Why This Run Matters
- Clears lactate: Eliminates acidosis residue from gym session
- Activates legs: Gentle stimulation without overload
- Sunday prep: Prepares your body for the long run tomorrow
- Aerobic system: Keeps systems active without fatigue
- Body awareness: Mental space to feel how you're doing
Weekly Context
Friday: Leg gym session
Saturday (today): Easy Run 30' - gentle activation
Sunday: Long run ~14-16km at relaxed 6:20-6:30/km pace
This run is the bridge between strength work and endurance volume.