Thursday, May 21 · Base · Week 2
Quality Run — 22 min
Run1.3 mi· 22 min· Z1–Z2
The workout
Walk/Run — 22 min. 2 min run / 2 min walk × 5 rounds. Form checks: 1) shoulders relaxed 2) arms not crossing midline 3) short quick steps 4) eyes forward.
Targets
Pace: 15:00–16:30/mi (1 min run / 3 min walk).
Cues
Second run of week. Notice legs adapting already.