STEADY + SHORT BUILDS
Warm Up - Easy Jog
RPE 2–3
Very relaxed, conversational
(Optional: 2 short 20s relaxed builds to RPE 4–5)
Main Set (30 min Continuous Run)
20 min Steady
RPE 4–5
Comfortable, controlled aerobic pace
~ +1:00–1:30 per km slower than 5 km pace
Then:
5 × 30s Strong
RPE 7
Smooth, controlled (NOT sprinting)
Think “good running form”
90 s Easy jog
RPE 2–3
between each rep
Cool-Down (5–7 min): Easy Z1
