Run Club
Warm-Up (10 min): Easy jog (Z1–2) + Drills
Main Run (30 min):
• 0–10 min → Easy (+2:00 / Z1–2 / RPE 3–4)
• 10–20 min → Steady (+1:00 / Z2 / RPE 5)
• 20–30 min → Tempo (+0:30–0:45 / Z3–4 / RPE 7)
Cool-Down (5 min): Easy jog (Z1)
Focus: hold a stronger pace for the final third.
