Running · long · 70 min
Long Run
Time on feet at easy effort. Builds the aerobic base and mental durability.
Step 1 of 3
Warm-up
Z1 recovery
5:00
Very easy, almost lazy · RPE 2–3 · You can sing
Easy and loose — let the heart rate rise gradually.
Full session
- Warm-up5 min · Z1 recovery
- Long easy run60 min · Z2 easy
- Cooldown5 min · Z1 recovery