W07D4 · EASY RUN

This was exactly the right kind of pre-long-run activation: 7.8 km at 6:39/km, with fresh legs, good sleep, and controlled effort despite warmer and more humid conditions.

The run was not a workout and did not spend unnecessary energy. It served as a smooth bridge into Sunday's 150-minute long run.

The next session should be the long run only. There is no need to extend it beyond the plan or combine it with missed workouts, because the recent block has already delivered plenty of quality and long-run load.

Takeaway. Keep the long run fluid but disciplined. Easy does not mean slow, but the goal is still aerobic durability rather than another marathon-pace validation test.

Next step. W07D7 Long Run. A 150-minute aerobic long run. Run it fluid and controlled, aiming around 6.