Endurance program · Aerobic base
Steady Aerobic Run
An easier sustained session that builds aerobic fitness without excessive fatigue.
Intermediate
45 min
Running shoes
Watch
Exercise 01
Easy Warm-Up
Sets
1
Reps
8 min
Rest
-
Equipment
None
Conversational pace, nasal breathing if possible.
Exercise 02
Tempo Block
Sets
2
Reps
12 min
Rest
3 min jog
Equipment
Watch
Comfortably hard: you can say a short sentence, not a paragraph.
Exercise 03
Cool Down
Sets
1
Reps
8 min
Rest
-
Equipment
None
Easy jog into light mobility work.