Today

Today's mission

Easy aerobic run

40 min Easy aerobic

Why this workout

A conversational-pace run that builds the aerobic base behind the 12-minute run and 15 km march.

Not in this week's plan — completing it won't count toward the weekly total.

The plan · 4 blocks

  1. 1

    General warm-up

    Warm-up

    5 minutes of easy movement (brisk walk or light jog), then arm circles, leg swings, hip openers and 10 bodyweight squats.

    • 5:00
    • RPE 3
  2. 2

    Steady easy run

    Main set

    Run at a pace where you can speak in full sentences. If you cannot, slow down or walk briefly.

    • 30:00
    • RPE 4
  3. 3

    Strides

    BonusOptional

    4 relaxed 20-second strides with full walking recovery to sharpen running form.

    • 4 sets
    • 0:20
    • rest 60s
    • RPE 6
  4. 4

    Cool-down and stretch

    Cool-down

    3 minutes of easy walking followed by gentle stretching of calves, hips, chest and shoulders.

    • 5:00
    • RPE 2