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Long Run
Running · Weekend endurance. Easy to steady.
Warm-up
First 10 min very easy. Shuffle if needed.
Main
60–90 min easy. Optional last 10 min slightly quicker if you still feel smooth.
Intensity: RPE 3–5 / 10
Recovery
Walk water stops as needed. Do not turn this into a workout.
Cooldown
Walk 5 min.
Progression
Add 10 min every 1–2 weeks, then take a shorter long run.