Run Club 31/12

Continuous Run

Warm-Up (10 min): Easy Z1–2 + 3 × 20 s strides (Z3–4)

Main Set (30 min )

0–10 min — Easy

• RPE 3

• Very comfortable, full sentences

• ~ +1:30–2:00 per km slower than 5km pace

10–20 min — Steady

• RPE 4–5

• Controlled aerobic pace

• ~ +1:00–1:30 per km slower than 5km pace

20–30 min — Moderate

• RPE 6

• “Comfortably hard”

• ~ +0:30–0:45 per km slower than 5km pace

Key rule: no sprinting — this should feel strong but repeatable.

1. Cool-Down (5–7 min): Easy Z1