Warm-Up (10 min): Easy jog (Z1–2) + Drills
Main Run (30 min):
• 0–10 min → Easy (+2:00 / Z2 / RPE 4)
• 10–20 min → Steady (+1:00 / Z3 / RPE 6)
• 20–30 min → Hard (5 km pace / Z4 / RPE 8)
Cool-Down (5 min): Easy jog (Z1)
Focus: start conservative, build pace naturally, finish at 5 km effort.
