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Recovery Run
Running · Short and truly easy. Shake-out, not training stress.
Warm-up
2–3 min walk, then ease into a jog.
Main
20–30 min very easy. Slower than Easy Run is correct.
Intensity: RPE 2–3 / 10
Recovery
If it stops feeling easy, walk.
Cooldown
Walk 2–3 min. Easy breathing.
Progression
Keep this short. Fitness comes from the other days.