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Easy Run
Running · Easy aerobic run. Keep it conversational.
Warm-up
Easy jog 3–5 min until breathing settles.
Main
30–50 min easy. Conversational. Nasal breathing is a useful governor.
Intensity: RPE 3–4 / 10
Recovery
None beyond staying easy. If you surge, slow down.
Cooldown
Walk 2–3 min.
Progression
Add 5–10 min when the run feels genuinely easy, not when the calendar says so.