Easy Run

1

Start slow

  • Run at a pace where you can hold a conversation or even nose-breathe.
  • If you're not sure, slow down it should feel relaxed, not like a workout.
  • Walking breaks are totally fine; the goal is consistency.
2

Keep it comfy

  • Start with 20-30 min (or 2-4 km) a few times a week.
  • Add time or distance slowly (no more than ~10% per week).
  • These runs help you build a base and recover between harder days.
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Pro-recovery

  • Choose scenic or familiar routes you like.
  • Run with music, podcasts, or a friend to keep it fun.
  • Treat it as your “me time” — not a test.