45 minutes at an easy, conversational zone 2 pace.
What does the session look like?
45 min
Total time
34
Training load
045 min
Time in each zone
Z1 · 10 min (22%) Z2 · 35 min (78%)
Step by step
Running
Warm up
- 5 min at Z1, RPE 2 (Brisk walk or very easy jog)
Main set
- 35 min at Z2, RPE 3–4 (Conversational pace: you can speak in full sentences)
Cool down
- 5 min at Z1 (Slow down gradually, then stretch calves and hips)
Who is it for?
All runners, from beginner to experienced.
Who is it not for?
People who cannot yet run 20 minutes without stopping.
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