Easy Run — 38 min

The workout

Progressive Run — 38 min. WU: 8 min walk/run (4 min run / 1 min walk). MAIN: 30 min continuous easy Z2. Focus: relaxed form, nose-breathing when possible.

Targets

Pace: 13:00–14:30/mi (4 min run / 1 min walk). HR: Z2 (62–72% max HR).

Cues

You're running continuously now. Pace will feel slow — that's correct.