← EXERCISE LIBRARYConditioning
Easy Aerobic Run
Steady running at conversational pace, the base of any endurance plan. Most weekly running volume should sit here, not in the hard middle ground.
- 01Start with five minutes of walking or very easy jogging to warm up.
- 02Settle into a pace where you can speak in full sentences without gasping, roughly RPE 3 to 4.
- 03Hold that effort for thirty to sixty minutes, letting the pace drift slower on hills rather than pushing.
- 04Keep the cadence quick and the footstrike under the hips instead of reaching out in front.
- 05Finish with five minutes of easy walking rather than stopping dead.
- 01If you cannot talk, you are running too hard.
- 02Quick feet, light contact.
- 03Effort stays flat, let the pace vary.
- 01Running easy days at moderate effort, which accumulates fatigue without the adaptation of a real hard session.
- 02Chasing pace on hills, which spikes the effort and defeats the point of an aerobic run.
- 03Overstriding to hit a pace, which increases braking force at every step.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.